Get ready to elevate your lunchtime game, my fellow food enthusiasts! This Mediterranean Quinoa Salad Wrap is an absolute EPIC flavor explosion that’s about to turn your taste buds into a party. Packed with nutrient-rich quinoa, fresh veggies, and a zesty Mediterranean-inspired dressing, this wrap is the ultimate in portable and delicious perfection. Prepare to leave your boring sandwich behind and dive into a culinary adventure that will have you craving more.
Why You’ll Love This Mediterranean Quinoa Salad Wrap
This Mediterranean Quinoa Salad Wrap is an absolute game-changer, my friends. Not only is it bursting with sensational flavors, but it’s also a nutritional powerhouse that will leave you feeling incredible. The quinoa provides a hefty dose of plant-based protein and fiber, while the fresh vegetables and Mediterranean-inspired dressing deliver a flavor-packed punch that will have you coming back for more. Plus, the wrap format makes it the ultimate portable lunch option, so you can take your taste buds on the go and enjoy a truly legendary meal wherever your day takes you. Get ready to smash some seriously delicious boundaries with this insane recipe!
Ingredients
Get ready, because we’re about to go on a flavor-filled adventure with this Mediterranean Quinoa Salad Wrap! You’ll need quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, crumbled feta cheese, fresh parsley, extra-virgin olive oil, red wine vinegar, lemon juice, Dijon mustard, garlic, salt, and pepper. These epic ingredients are about to come together to create an explosion of mouth-watering goodness in your kitchen.
- 1 cup (dry) – Quinoa
- 1 cup – Cherry tomatoes, halved
- 1 cup – Cucumber, diced
- 1/2 cup – Red onion, diced
- 1/2 cup – Kalamata olives, sliced
- 1/2 cup – Crumbled feta cheese
- 1/4 cup – Fresh parsley, chopped
- 3 tbsp – Extra-virgin olive oil
- 2 tbsp – Red wine vinegar
- 1 tbsp – Lemon juice
- 1 tsp – Dijon mustard
- 2 cloves – Garlic, minced
- 1/2 tsp – Salt
- 1/4 tsp – Black pepper
Ingredient Substitutions
- Greens: Spinach, arugula, or mixed greens would also be an amazing addition.
- Cheese: If you’re not a feta fan, try crumbling in some goat cheese or shredding in some chicken for a protein boost.
How to Make Mediterranean Quinoa Salad Wrap
Alright, let’s dive in and transform your kitchen into a flavor paradise! First, we’ll start by cooking the quinoa to perfection. Then, we’ll chop up all the fresh veggies and prepare the Mediterranean-inspired dressing. Next, we’ll toss everything together in a big bowl and let the flavors mingle and dance. Finally, we’ll pile the quinoa salad onto some epic wraps and get ready to devour this insane creation. Trust me, your taste buds are about to go on the ride of their lives!
Step 1: [Prep Work]
Bring a pot of water to a boil and cook the quinoa according to package instructions. Drain and fluff with a fork, then let it cool slightly.
Step 2: [Main Cooking Process]
While the quinoa is cooking, chop the cherry tomatoes, cucumber, red onion, and Kalamata olives. Crumble the feta cheese and chop the fresh parsley. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
Step 3: [Final Steps/Assembly]
In a large bowl, combine the cooked quinoa, chopped veggies, feta cheese, and parsley. Drizzle the Mediterranean dressing over the top and toss everything together until evenly coated. Scoop the quinoa salad onto the wraps and enjoy this epic flavor explosion!
Recipe Variations & Tips
- Get Creative: Feel free to get creative and put your own spin on this Mediterranean Quinoa Salad Wrap. Switch up the veggies, swap the feta for another cheese, or add in some grilled chicken or shrimp for extra protein.
- Wrap it Up: You can also try using different types of wraps, like whole wheat, spinach, or sun-dried tomato.
- Meal Prep Pro: And if you’re looking to meal prep, this quinoa salad keeps beautifully in the fridge for up to 5 days, making it the ultimate grab-and-go lunch option.
- Versatile Vibes: This Mediterranean Quinoa Salad is incredibly versatile. You can use whole wheat, spinach, or sun-dried tomato wraps, or even serve it in a pita pocket or on top of mixed greens for a salad.
Serving & Storage
Serve with: pita chips or fresh veggies for dipping.
Storage: Keep the quinoa salad and wraps separate until you’re ready to assemble and enjoy. The salad will stay fresh in the fridge for up to 5 days.
Reheat: Enjoy this Mediterranean Quinoa Salad Wrap chilled or at room temperature.
Make-Ahead: This recipe is the ultimate meal prep option. Make a big batch on the weekend and have epic lunches ready to go all week long.
Nutrition Information
This Mediterranean Quinoa Salad Wrap is a true nutritional powerhouse, my friends. With 17 grams of protein, 7 grams of fiber, and a boatload of essential vitamins and minerals, this dish is going to leave you feeling incredible. The quinoa provides a hearty serving of complex carbs and plant-based protein, while the veggies deliver a wealth of antioxidants and other beneficial nutrients. And the healthy fats from the olive oil and feta cheese help to keep you feeling full and satisfied. Get ready to fuel your body with an explosion of deliciousness!
- Serving Size: 1 wrap
- Calories: 400 kcal
- Protein: 17 g
- Carbs: 48 g
- Fat: 16 g
- Sodium: 650 mg
Frequently Asked Questions
Can I make this Mediterranean Quinoa Salad Wrap ahead of time?
Absolutely! In fact, this recipe is the ultimate meal prep option. The quinoa salad will keep in the fridge for up to 5 days, so you can make a big batch on the weekend and have epic lunches ready to go all week long. Just store the salad and the wraps separately until you’re ready to assemble and enjoy.
Can I use a different type of wrap?
Definitely! This Mediterranean Quinoa Salad is incredibly versatile. You can use whole wheat, spinach, or sun-dried tomato wraps, or even serve it in a pita pocket or on top of mixed greens for a salad. Get creative and use whatever wrap or vessel you love the most.
Can I add protein to this recipe?
Absolutely! This dish is already a nutritional powerhouse, but you can easily amp up the protein by adding grilled chicken, shrimp, or even chickpeas. Just mix it right into the quinoa salad for an extra boost of sustenance.
What can I use instead of feta cheese?
Not a feta fan? No problem! You can swap it out for crumbled goat cheese, shredded cheddar, or even some grilled halloumi. The Mediterranean flavors will still shine through, and you’ll get that perfect balance of creaminess in every bite.
How long will the quinoa salad keep in the fridge?
This epic quinoa salad will stay fresh in the fridge for up to 5 days, making it the ultimate meal prep option. Just store the salad and the wraps separately, and you’ll have insanely delicious lunches ready to go all week long.
Try These Next
- Mediterranean Chickpea Salad Wrap
- Mediterranean Quinoa And Chickpea Bowl
- Zesty Garlic Herb Quinoa Salad
Flavorful Mediterranean Quinoa Salad Wrap
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: Wrap
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A refreshing Mediterranean quinoa salad wrap filled with vibrant vegetables and a zesty dressing.
Ingredients
1 cup quinoa, rinsed
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup parsley, chopped
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste
4 large whole wheat tortillas
Instructions
1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Lay a tortilla flat and spoon the quinoa salad mixture onto the center.
6. Fold in the sides and roll up tightly to form a wrap.
7. Slice in half and serve immediately.
Notes
This wrap is perfect for meal prep and can be stored in the refrigerator for up to 3 days.
Nutrition
- Serving Size: 1 wrap
- Calories: 350 kcal
- Sugar: 3g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 10mg
Keywords: quinoa, salad, wrap, healthy, lunch