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The Mediterranean diet, celebrated for its emphasis on fresh ingredients, whole foods, and healthy fats, has gained recognition not only for its delightful flavors but also for its numerous health benefits. This eating pattern is characterized by a rich variety of fruits, vegetables, whole grains, legumes, nuts, and olive oil, often accompanied by lean proteins like fish. Research has shown that the Mediterranean diet can help reduce the risk of chronic diseases, promote heart health, and support weight management.

Mediterranean Grilled Veggie Wraps

Discover the delightful flavors of Mediterranean Grilled Veggie Wraps, a nutritious meal option packed with fresh vegetables, whole grains, and healthy fats. These vibrant wraps combine grilled bell peppers, zucchini, and feta cheese, all wrapped in whole wheat or spinach tortillas, creating a satisfying lunch or dinner. Easy to prepare and customizable, this recipe showcases the health benefits of the Mediterranean diet while offering a deliciously satisfying meal. Enjoy the balance of flavor and nutrition in every bite!
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Ingredients
  

4 large whole wheat or spinach wraps

1 medium zucchini, sliced into ¼-inch rounds

1 red bell pepper, sliced into thin strips

1 yellow bell pepper, sliced into thin strips

1 medium red onion, sliced into rings

1 cup cherry tomatoes, halved

1 cup fresh spinach leaves

½ cup feta cheese, crumbled (optional)

¼ cup Kalamata olives, pitted and roughly chopped

3 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons dried oregano

Salt and pepper, to taste

½ teaspoon garlic powder (optional)

Instructions
 

Preheat the Grill: Preheat your grill or grill pan to a medium-high heat, ideally around 400°F (200°C). This will help achieve those beautiful grill marks and enhance the flavor of the veggies.

    Prepare the Vegetables: In a large mixing bowl, combine the zucchini rounds, red bell pepper strips, yellow bell pepper strips, red onion rings, and halved cherry tomatoes. Drizzle the mixture with 2 tablespoons of olive oil, balsamic vinegar, dried oregano, and garlic powder (if using). Season generously with salt and pepper. Toss the vegetables thoroughly until every piece is well coated.

      Grill the Vegetables: Transfer the marinated vegetables to the preheated grill. Grill them for about 5-7 minutes, turning occasionally until they are tender and have lovely grill marks. Once done, remove the veggies from the grill and allow them to cool slightly.

        Assemble the Wraps: Take a whole wheat or spinach wrap and lay it flat on your work surface. Begin with a handful of fresh spinach leaves placed in the center of the wrap. Pile a generous amount of the grilled vegetables on top, followed by a sprinkle of crumbled feta cheese and chopped Kalamata olives to enhance the flavors.

          Wrap It Up: Carefully fold the sides of the wrap inward to secure the filling, then roll the wrap tightly from the bottom to the top, making sure all ingredients are tucked in neatly for a secure finish.

            Serve: Cut each wrap in half diagonally for an appealing presentation. Serve immediately to enjoy the warm, grilled flavors, although they are also delightful at room temperature.

              Optional Sides: For a complete Mediterranean meal, consider pairing your wraps with a simple Greek yogurt dip or a light side salad composed of mixed greens and a drizzle of olive oil and lemon juice.

                Prep Time, Total Time, Servings: 15 minutes | 25 minutes | 4 servings