Mediterranean Flatbread Sandwiches

Vegetarian
Health score
24%
Mediterranean Flatbread Sandwiches
20 min.
6
355kcal

Suggestions


Are you looking for a quick, delicious, and healthy meal that captures the vibrant flavors of the Mediterranean? Look no further than these Mediterranean Flatbread Sandwiches! Perfect for lunch, dinner, or any time you crave a satisfying bite, this vegetarian dish is not only easy to prepare but also packed with wholesome ingredients.

Imagine biting into a warm, whole-grain flatbread wrap filled with a delightful medley of fresh vegetables, creamy hummus, and tangy feta cheese. The combination of crunchy cucumber, juicy tomatoes, and the nutty flavor of seven-grain pilaf creates a refreshing and hearty filling that will leave you feeling nourished and energized. With just a hint of lemon juice and a drizzle of olive oil, each bite bursts with Mediterranean flair.

In just 20 minutes, you can whip up these sandwiches, making them an ideal choice for busy weekdays or casual gatherings with friends. Whether you’re enjoying them at home or packing them for a picnic, these flatbread sandwiches are sure to impress. Plus, with only 355 calories per serving, you can indulge guilt-free! So gather your ingredients and get ready to savor the taste of the Mediterranean with this delightful recipe.

Ingredients

  • cup cucumber english seedless chopped ()
  • oz feta cheese crumbled
  • 8.5 oz highest available proof grain spirit 
  • oz water plain
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.3 teaspoon pepper freshly ground
  • cup tomatoes seeded chopped (1 medium)
  • 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

Calories355kcal
Protein14.33%
Fat23.88%
Carbs61.79%

Properties

Glycemic Index
29.42
Glycemic Load
16.41
Inflammation Score
-6
Nutrition Score
13.250000031098%

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:354.51kcal
17.73%
Fat:9.68g
14.9%
Saturated Fat:2.39g
14.91%
Carbohydrates:56.38g
18.79%
Net Carbohydrates:48.85g
17.76%
Sugar:3.84g
4.26%
Cholesterol:4.21mg
1.4%
Sodium:430.6mg
18.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.08g
26.16%
Manganese:0.84mg
42.2%
Fiber:7.54g
30.15%
Phosphorus:258.69mg
25.87%
Magnesium:100.89mg
25.22%
Zinc:3.22mg
21.44%
Copper:0.41mg
20.5%
Folate:73.07µg
18.27%
Vitamin B3:3.11mg
15.57%
Iron:2.72mg
15.1%
Vitamin B6:0.27mg
13.63%
Calcium:120.8mg
12.08%
Vitamin B2:0.18mg
10.45%
Potassium:340.45mg
9.73%
Vitamin B1:0.13mg
8.54%
Vitamin C:5.82mg
7.06%
Vitamin K:7.19µg
6.85%
Vitamin B5:0.6mg
5.95%
Vitamin E:0.82mg
5.48%
Vitamin A:263.31IU
5.27%
Selenium:2.75µg
3.93%
Vitamin B12:0.08µg
1.33%