Quinoa Wraps with Feta and Cucumber
Looking for a fresh and healthy meal that’s packed with flavor? These Mediterranean quinoa wraps with feta are just what you need! They are not only quick to assemble but also bursting with nutritious ingredients. Perfect for a light lunch or dinner, these wraps are a delicious way to enjoy a wholesome meal.
Ingredients
- 1 cup cooked quinoa, cooled
- 4 whole wheat wraps or tortillas
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely chopped
- 1/4 cup olives, sliced (optional)
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Prepare the Quinoa: Cook quinoa according to package instructions. Once cooked, let it cool to room temperature.
- Mix the Filling: In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, feta cheese, red onion, olives, and parsley. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine.
- Assemble the Wraps: Lay out a whole wheat wrap on a flat surface. Spoon a portion of the quinoa mixture onto the center of the wrap. Fold in the sides and roll tightly from the bottom up.
- Repeat: Continue the process for remaining wraps.
- Serve: Cut each wrap in half and enjoy immediately, or wrap in foil for a portable meal.
Cook’s tips
- Make sure the quinoa is completely cool before mixing to prevent the feta from melting.
- Use a high-quality feta and fresh herbs for the best flavor.
- To avoid soggy wraps, assemble just before eating, or store the filling separately.
- Add a handful of fresh spinach or arugula for extra greens.
- For a more intense lemon flavor, add a little lemon zest to the dressing.
Substitutions
- Use quinoa, or substitute with couscous or bulgur for a different texture.
- Replace feta with vegan feta or crumbled goat cheese for a creamier option.
- Swap whole wheat wraps for gluten-free tortillas or large lettuce leaves for a low-carb version.
- Add diced avocado or bell pepper for extra creaminess and crunch.
Storage & reheating
Store the filling and wraps separately in airtight containers in the refrigerator for up to 2 days. Assemble just before serving to keep the wraps from getting soggy.
FAQ
Can I make these quinoa wraps ahead of time?
Yes, you can prepare the filling in advance and store it in the fridge. Assemble the wraps just before serving to keep them fresh.
Can I use a different grain instead of quinoa?
Absolutely! Couscous, bulgur, or even cooked rice work well. Just make sure to cool the grain completely before mixing.
How do I keep the wraps from getting soggy?
Pat the cucumber and tomatoes dry after chopping, and assemble the wraps right before eating. If storing, keep the filling separate and add it to the wrap when ready.
Is this recipe suitable for meal prep?
Yes, it's great for meal prep. Store the filling in a container and pack the wraps separately. Assemble when you're ready to eat.
