Healthy & Special Diets > Dairy-Free Recipes > Dairy-Free Lunches > Wraps with Dairy-Free Fillings

Dairy-Free Mediterranean Quinoa Wraps

Enjoy a vibrant and healthy lunch with these dairy-free Mediterranean Quinoa Wraps. Packed with flavor and nutrients, they are perfect for a quick and satisfying meal on the go.

Prep Time
15 minutes
Cook Time
5 minutes (for quinoa if not pre-cooked)
Servings
4 wraps
Ingredients
  • 1 cup Cooked Quinoa
  • 1/2 cup Cucumber
  • 1/2 cup Cherry Tomatoes
  • 1/4 cup Red Onion
  • 1/4 cup Kalamata Olives
  • 2 tablespoons Fresh Parsley
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Olive Oil
  • 1 clove Garlic
  • to taste Salt
  • to taste Black Pepper
  • 4 Large Tortilla Wraps (Dairy-Free)
  • 4 tablespoons Hummus (Dairy-Free)

Prepare the Quinoa (If not pre-cooked)

If you don't have pre-cooked quinoa, rinse 1/2 cup of dry quinoa under cold water. Cook according to package directions (usually boiling in 1 cup of water for 15 minutes) until the water is absorbed. Fluff with a fork and let it cool slightly.

Combine the Ingredients

In a large bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, chopped red onion, Kalamata olives, and chopped fresh parsley.

Make the Dressing

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper.

Dress the Quinoa Salad

Pour the dressing over the quinoa mixture and toss gently to combine. Taste and adjust seasonings as needed.

Assemble the Wraps

Warm the tortilla wraps lightly if desired. Spread a tablespoon of dairy-free hummus (optional) on each wrap. Spoon the quinoa salad evenly onto each wrap.

Wrap and Serve

Fold in the sides of the wrap and then roll it up tightly. Serve immediately or wrap in parchment paper for later.

Nutrition Facts Estimated per 100g of product

Note: Values are approximate and can vary based on specific ingredients and portion sizes. Calories: Approximately 150-180 kcal Protein: 5-7g Fat: 7-9g Carbohydrates: 15-20g Fiber: 3-4g

Other Important Considerations for Nutrition

To increase the protein content, consider adding chickpeas or grilled tofu to the wrap. This recipe is naturally high in fiber due to the quinoa and vegetables, promoting digestive health. If you have sodium restrictions, reduce the amount of salt added and use low-sodium olives.

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FAQ

  • Can I make this wrap ahead of time?

    Yes, you can prepare the quinoa salad ahead of time and store it in the refrigerator. Assemble the wraps just before serving to prevent them from getting soggy.
  • What other vegetables can I add to this wrap?

    Feel free to add other vegetables like bell peppers, spinach, or artichoke hearts.
  • Can I use a different grain instead of quinoa?

    Yes, you can substitute quinoa with brown rice, couscous, or any other grain you prefer.