Mediterranean Chickpea & Feta Omelet Wraps
Capture the vibrant essence of a Greek salad wrapped in a delicate, protein-rich omelet. This satisfying, fiber-packed meal is perfect for a light lunch or a sophisticated, quick-to-make dinner.
Servings 4
Calories 328kcal
Equipment
- Large mixing bowl
- Small Bowl or Jar for Vinaigrette
- Whisk
- 10-inch Nonstick Skillet with Lid
- Large Flexible Spatula
- Cutting board & chef's knife
Ingredients
For the Marinated Chickpea & Vegetable Filling:
- 1 can 15-ounce no-salt-added chickpeas, rinsed and drained
- 1 whole English cucumber finely diced
- 1 ½ cups grape tomatoes halved
- 1 medium green bell pepper finely diced
- ½ medium red onion very thinly sliced
- 8 Kalamata olives pitted and thinly sliced
- 2 ounces reduced-fat feta cheese crumbled
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 teaspoons red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon freshly ground black pepper
- 1 large clove garlic minced
For the Fortified Omelet Wraps:
- 12 large egg whites
- 2 tablespoons whole wheat flour
- 1 tablespoon ground flaxseed
- 2 teaspoons za'atar spice blend
- 2 tablespoons fresh parsley finely chopped
Instructions
- Stage 1: Aromatic Vinaigrette Emulsification : In the small bowl or jar, combine the minced garlic, lemon juice, lemon zest, red wine vinegar, dried oregano, and black pepper. Whisk vigorously while slowly drizzling in the extra-virgin olive oil until the vinaigrette is well-combined and slightly thickened. Set aside.
- Stage 2: Salad Component Integration : In the large mixing bowl, add the rinsed chickpeas, diced cucumber, halved tomatoes, diced bell pepper, sliced red onion, and sliced olives. Pour the prepared vinaigrette over the vegetables and toss gently until every component is lightly coated.
- Stage 3: Marination & Flavor Infusion : Gently fold the crumbled reduced-fat feta into the salad mixture. Set the bowl aside to marinate for at least 10 minutes, allowing the flavors to meld while you prepare the wraps.
- Stage 4: Fortified Wrap Batter Creation : In a separate medium bowl, whisk the egg whites until they are frothy and uniform, about 30 seconds. Add the whole wheat flour, ground flaxseed, za'atar, and fresh parsley. Continue to whisk until no lumps remain and the batter is smooth.
- Stage 5: Skillet-Forging the Wraps : Place the 10-inch nonstick skillet over medium-low heat. Once warm, pour one-quarter of the egg batter (about ½ cup) into the center of the pan, swirling gently to form an even, thin crepe-like circle. Cook for 2-3 minutes, until the edges are set and the top is mostly opaque.
- Stage 6: Final Cooking & Assembly : Cover the skillet with the lid and cook for another 1-2 minutes, until the omelet is completely set. Carefully slide the finished wrap onto a plate using the flexible spatula. Repeat with the remaining batter to create four wraps. To serve, spoon one-quarter of the marinated chickpea filling into the center of each wrap, fold the sides over, and enjoy immediately.
Notes
- Pliability is Key: Cooking the wraps on medium-low heat is crucial. High heat will make them brittle and difficult to fold. The goal is to cook them through without browning.
- Ingredient Prep: For the best texture, ensure all salad vegetables are chopped to a similar, small size. This makes the wrap easier to fill and eat.
- Make-Ahead: The salad filling can be prepared up to a day in advance and stored in an airtight container in the refrigerator. The wraps are best made fresh just before serving.
Nutrition Information
Per serving (1 wrap)- Calories: 328 kcal
- Total Fat: 15 g
- Saturated Fat: 3.4 g
- Sodium: 386 mg
- Total Carbohydrates: 23 g
- Dietary Fiber: 8.1 g
- Total Sugars: 7 g (0 g Added Sugar)
- Protein: 26 g