• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

JennifersKitchen

  • Home
  • About Me
    • About Me
    • About You
    • Contact
    • FAQ
  • Weight Loss Program
  • Recipes
    • All Recipes
    • Recipes by Category
  • Why This Site is Ad-Free

Mediterranean Wrap

June 13, 2016 by JennifersKitchen

Healthy Mediterranean Wrap RecipeIn the summer – which is a full 3 weeks long here in Michigan – I have somewhere between 0 and 0.01% interest in spending more than 7 ½ minutes in the kitchen preparing a meal.

And that is why wraps are one of my favorite foods.

They are quick.

They are easy.

They are nourishing.

And you can switch up the ingredients so you get a different flavor every day of the week.

Clean-Eating Mediterranean Wrap

The crunch of the lettuce and cucumbers, the creamy artichoke hearts, the earthy tang of  fresh tomatoes, the zing of the onions, the rich creaminess of the avocado – all these bright, fresh flavors make this Mediterranean Wrap my favorite wrap to date.

 

Mediterranean WrapWhy Make Your Own Wraps?

While wraps that you can buy from a deli, Whole Foods, or other healthy store are a much healthier option than, say, a hamburger and fries, they are still almost always loaded with refined oils and other fattening ingredients. Putting together your own wraps means you control the ingredients.

Load up on fresh vegetables, include a high-fiber bean spread, and minimize the refined fats and you have a super-healthy wrap that will not only help with weight loss, but will make a delicious lunch too!

Print

Mediterranean Wrap

Prep 8 mins

Total 8 mins

Author All recipes on jenniferskitchen.com are property of Jennifer's Kitchen and cannot be included in any other recipes collection, online or offline, without prior written permission.

Yield 1 serving

This wrap is a high-fiber lunch that’s full of flavor.

Ingredients

  • 1 12-inch wrap or two 8-inch wraps

WHITE BEAN FILLING

  • 1 cup white beans, drained but not rinsed
  • 3/4 teaspoon granulated onion
  • 1/4 teaspoon salt
  • 1/8 teaspoon granulated garlic
  • 1 1/2 teaspoons lemon juice, scant
  • 1 tablespoon olive oil – optional

TOPPINGS

  • 1/4 cup chopped canned artichoke hearts
  • 1 tablespoon finely diced sweet onion
  • 1/4 cup chopped lettuce
  • 2 - 4 tablespoons chopped tomato
  • 2 - 4 tablespoons chopped cucumber
  • 1/2 medium avocado, sliced thin

Instructions

  1. In a small bowl, mash white beans with lemon juice and seasonings.
  2. Spread white beans on wrap.
  3. Arrange remaining ingredients down center of wrap. Roll up wrap enclosing fillings.

Popular Posts

Mexican Cauliflower

Mexican Cauliflower

15-Minute Black Beans over Polenta

Mexican Black Beans over Polenta

Avocado Cilantro Lime Rice

Avocado Cilantro Lime Rice

Filed Under: Beans, Gluten-Free, Main dishes, No-Cook Recipes, Recipes, Sandwiches and Wraps, Weight Loss Recipes

Before you go …

Did you know that you can eat all this delicious food AND lose weight? You can.

No calorie counting. No portion sizes.

Join my online weight loss program today.

Healthy Weight Loss Plan


Previous Post: « Power Salad
Next Post: Healthy (American) French Salad Dressing »

Reader Interactions

Comments

  1. April Cook

    September 12, 2016 at 2:55 pm

    These look delicious! I wish I had time to make them. I guess I’ll just have to go buy one for lunch this time. I like how you mention that with these you can control the ingredients that go on it. When I buy one I’ll make sure to ask for double the veggies and half the dressing. Thanks for sharing this recipe!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Twitter Facebook Pinterest Instagram
ad-free website

Footer


Healthy Weight Loss Program
Weight Loss Program
Healthy Weight Loss Program
Recipes
Ad-Free Site
Support this Site
Healthy Shopping
Shopping

Disclaimer: The content of this website is provided for educational purposes only and is not intended to treat or cure any medical or psychological conditions or to prescribe or diagnose for any medical or psychological condition. The information contained on this website is not intended to replace a one-to-one relationship with a medical healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on much sound research, common sense, observation, and experience. We encourage you to make your own health care decisions based on good judgment and research and when necessary seek out help from a qualified healthcare professional.

Copyright © 2021 JennifersKitchen. This site was built on the Genesis Framework using the Foodie Pro Theme