Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Lunches > Wraps with Low-Sodium Fillings

Low-Sodium Mediterranean Quinoa Wrap

Enjoy a vibrant and healthy lunch with this Low-Sodium Mediterranean Quinoa Wrap. Packed with fresh vegetables, herbs, and protein-rich quinoa, this wrap is a delicious and satisfying way to stay on track with your low-sodium diet. This recipe uses readily available ingredients and offers options for customization.

Prep Time
15 minutes
Cook Time
5 minutes (for warming tortillas, if desired)
Servings
2
Ingredients
  • 1 cup Cooked Quinoa (unsalted)
  • 2 large Whole Wheat Tortillas (low-sodium)
  • ½ Cucumber
  • 1 medium Tomato
  • ¼ Red Onion
  • 2 tablespoons Kalamata Olives (low-sodium)
  • 2 tablespoons Feta Cheese (low-sodium)
  • 2 tablespoons Fresh Mint
  • 2 tablespoons Fresh Parsley
  • 1 tablespoon Lemon Juice
  • 1 teaspoon Olive Oil
  • to taste Black Pepper

Prepare the Quinoa

If you haven't already, cook the quinoa according to package directions, ensuring you use unsalted water. Let it cool slightly before using.

Prepare the Vegetables

Dice the cucumber, tomato, and red onion into small, bite-sized pieces. Roughly chop the Kalamata olives, fresh mint, and fresh parsley.

Make the Dressing

In a small bowl, whisk together the lemon juice, olive oil, and black pepper. Adjust the pepper to your taste.

Assemble the Filling

In a medium bowl, combine the cooked quinoa, diced cucumber, diced tomato, diced red onion, chopped Kalamata olives, crumbled feta cheese, chopped mint, and chopped parsley. Pour the lemon juice dressing over the mixture and gently toss to combine.

Warm the Tortillas (Optional)

Lightly warm the whole wheat tortillas in a dry skillet or microwave for a few seconds to make them more pliable.

Fill and Wrap

Divide the quinoa mixture evenly between the two tortillas. Fold in the sides of the tortilla and then roll it up tightly, burrito-style.

Serve and Enjoy

Cut the wraps in half, if desired, and serve immediately. These wraps are best enjoyed fresh. You can also pack them for lunch.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180kcal Sodium: <50mg (depending on low-sodium ingredients) Protein: 6-8g Carbohydrates: 20-25g Fat: 5-7g. Note: These are estimates and can vary based on specific ingredient brands and quantities.

Other Important Considerations for Nutrition

Always check the labels of your ingredients, especially the tortillas, olives, and feta cheese, to ensure they are truly low in sodium. Adjust the quantities of vegetables to your liking. Consider adding other low-sodium vegetables like bell peppers or spinach. You can substitute the feta cheese with a plant-based alternative for a vegan option.

← Low-Sodium Mediterranean Quinoa Salad Low-Sodium Oatmeal with Berries and Cinnamon →

FAQ

  • Can I make this wrap ahead of time?

    It's best to assemble the wraps just before serving to prevent the tortillas from becoming soggy. However, you can prepare the quinoa and the filling ahead of time and store them separately in the refrigerator.
  • What can I use instead of feta cheese?

    You can use a low-sodium ricotta cheese or a plant-based feta alternative. Alternatively, you can omit the cheese altogether and add a tablespoon of hummus for creaminess.
  • How can I reduce the sodium content further?

    Make sure to use truly low-sodium ingredients. Rinse the Kalamata olives before using them. Avoid adding any extra salt to the recipe. Use fresh herbs generously to enhance the flavor without adding sodium.