Mediterranean Flatbread Sandwiches

Vegetarian
Very Healthy
Health score
76%
Mediterranean Flatbread Sandwiches
20 min.
6
324kcal

Suggestions


Are you looking for a quick, healthy, and delicious meal that will transport your taste buds to the sunny Mediterranean? Look no further than these Mediterranean Flatbread Sandwiches! Perfect for lunch, dinner, or any time you crave a satisfying bite, this recipe combines vibrant flavors and wholesome ingredients to create a dish that is as nutritious as it is tasty.

With a health score of 76, these vegetarian sandwiches are packed with nutrients, making them an excellent choice for anyone seeking a balanced meal. The seven-grain pilaf serves as a hearty base, while the fresh cucumber and juicy tomatoes add a refreshing crunch. Crumbled feta cheese brings a delightful creaminess, perfectly complemented by a zesty dressing of lemon juice and olive oil.

In just 20 minutes, you can whip up these delightful sandwiches, making them an ideal option for busy weeknights or leisurely weekend lunches. Each bite is a harmonious blend of flavors and textures, with the creamy hummus providing a rich spread that ties everything together. Whether you're serving them at a gathering or enjoying them solo, these Mediterranean Flatbread Sandwiches are sure to impress and satisfy. Dive into this culinary adventure and savor the taste of the Mediterranean!

Ingredients

  • 8.5 oz shichimi togarashi 
  • cup cucumber english seedless chopped ()
  • cup tomatoes seeded chopped (1 medium)
  • oz feta cheese crumbled
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.3 teaspoon pepper freshly ground
  • oz water plain
  • 8.4 oz tortillas white

Equipment

  • bowl

Directions

  1. Prepare pilaf as directed on package; cool. Meanwhile, in medium bowl, mix cucumber, tomato, cheese, lemon juice, oil and pepper. Stir in pilaf.
  2. Spread hummus evenly over 1 side of each flatbread wrap. Spoon pilaf mixture over half of each wrap; fold wrap over filling.
  3. Cut each sandwich in half to serve.

Nutrition Facts

Calories324kcal
Protein13.58%
Fat36.43%
Carbs49.99%

Properties

Glycemic Index
20.08
Glycemic Load
0.96
Inflammation Score
-10
Nutrition Score
31.075652267622%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.24mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:324.39kcal
16.22%
Fat:14.99g
23.06%
Saturated Fat:3.31g
20.7%
Carbohydrates:46.26g
15.42%
Net Carbohydrates:27.24g
9.91%
Sugar:5.72g
6.35%
Cholesterol:4.21mg
1.4%
Sodium:1086.44mg
47.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.57g
25.14%
Vitamin A:12163.66IU
243.27%
Vitamin E:15.81mg
105.4%
Fiber:19.02g
76.1%
Manganese:0.99mg
49.65%
Iron:8.88mg
49.33%
Vitamin B6:0.96mg
47.83%
Vitamin K:48.88µg
46.55%
Copper:0.6mg
30.05%
Potassium:952.11mg
27.2%
Vitamin B2:0.45mg
26.47%
Vitamin B3:5.07mg
25.34%
Calcium:244.9mg
24.49%
Magnesium:89.65mg
22.41%
Phosphorus:205.27mg
20.53%
Zinc:2.55mg
16.99%
Selenium:9.82µg
14.03%
Vitamin B1:0.18mg
12.16%
Folate:46.16µg
11.54%
Vitamin C:6.1mg
7.4%
Vitamin B5:0.52mg
5.21%
Vitamin B12:0.08µg
1.33%