Mediterranean Wrap

developed by Church Health Center Wellness

Sundried tomatoes, chickpeas and basil bring the flavors of the Mediterranean to your plate in this delightful treat. Balsamic vinegar and lemon juice kick up the flavor in this high-protein, meat-free meal. Chickpeas (also called garbanzo beans) are delicious in dips, soups, salads—fresh or cooked!

Prep time: 20 minutes
Total time: 35 minutes
Makes 4 wraps
Serving Size: 1 wrap
Nutrition Facts (per serving): Calories: 362; Total Fat: 14 g; Saturated Fat: 4 g; Sodium: 529 mg; Carbohydrate: 50 g; Fiber: 6 g; Protein: 12 g


  • 1 tablespoon olive oil
  • ¼ cup red onion, chopped
  • ½ cup red bell peppers, chopped
  • ½ cup green bell peppers, chopped
  • 1 cup mushrooms, sliced
  • 3 cloves garlic, chopped
  • ½ cup jarred sundried tomatoes, drained and chopped
  • ½ cup cooked chickpeas
  • ¼ cup fresh basil, chopped
  • 1 cup cooked brown rice
  • 1 lime, juiced
  • 2 tablespoons balsamic vinegar
  • 4 (8-inch) whole-wheat tortillas
  • ½ cup feta cheese, crumbled


  1. Place the oil in a large non-stick skillet. Heat to medium-high heat. Add the red onion, peppers, mushrooms and garlic. Sauté for 5 minutes or until vegetables are tender. Add the tomatoes, chickpeas and basil. Cook an additional 3 minutes. Stir in rice, lime juice and balsamic vinegar.
  2. Stir and heat until ingredients are thoroughly warmed, about 3 more minutes.
  3. Place tortillas on a microwavable plate and warm in the microwave for 30 seconds.
  4. Lay tortillas on a clean work surface or cutting board. Spread pepper mixture evenly onto each tortilla. Top evenly with feta cheese. Wrap and serve.

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