Directions
These Mediterranean Vegetable Wraps with Freekeh (a whole grain) are unbelievably good! Artichoke hearts, roasted peppers and spinach are all a great way to #VegItUp. Thank you to Bob’s Red Mill for helping me share this recipe with you.
These Mediterranean Vegetable Wraps are “freekeh” awesome! (My family is rolling their eyes at me.) I’ve been waiting to write that ever since I came up with the idea for these amazing fiber-packed sandwiches. If freekeh isn’t in your healthy eating vocabulary yet, stick around while we take a ride on the whole grain train. (Okay, I’ll stop now.)
Freekeh (pronounced free-kah) is an ancient grain that has been a staple in Middle Eastern cuisine for centuries. According to Bob’s Red Mill, “Organic cracked freekeh is young green wheat that has been roasted and cracked.” Roasting the grain lends a wonderful nutty and slightly smoky taste, with a pleasant chewy texture. Most whole grains that have a hearty dose of fiber require 45 to 60 minutes of cooking time, but freekeh can be prepared in only 25 minutes. It can be served in salads, soup and pilafs, or as a hot breakfast cereal.
You’ve been diving into the the #VegItUp challenge with me, right? With a whole host of holiday eating just around the bend, it’s even more important to increase our vegetable intake! For the past couple of weeks, I’ve been talking about adding vegetables to whole grain recipes to help us with the challenge. First we started with quinoa in this one-pot chicken recipe, then moved onto this light fried rice recipe, which starred brown basmati rice.
As much as I loved those two recipes, these Mediterranean Vegetable Wraps are not to be outdone. Starting with a whole wheat tortilla, I layered on hummus, olive tapenade (I used one I bought at Trader Joe’s), artichoke hearts, roasted red peppers (see How to Roast a Bell Pepper), fresh mint and spinach.
All of those ingredients equal a wrap sandwich with a ton of flavor. I actually exclaimed, “Wow!” when I first bit into it. On top of the flavor, there are 12.6 grams of fiber per serving. Most of the ingredients contributed to the fiber count, but the freekeh is a powerhouse on its own.
Freekeh is becoming more widely available, but if you can’t find it in your local supermarket or health food store, it can be ordered directly from Bob’s Red Mill. If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it. Mediterranean Vegetable Wraps with Freekeh Print Prep time Cook time Total time These Mediterranean Vegetable Wraps with Freekeh (a whole grain) are unbelievably good! Artichoke hearts, roasted peppers and spinach are all a great way to #VegItUp! 334 calories and 9 Weight Watchers SmartPoints Author: Dara Michalski | Cookin' Canuck Serves: Serves 4 Ingredients ¼ tsp salt 1 cup water ⅓ cup Bob's Red Mill freekeh 4 whole wheat tortillas* 6 tbsp hummus ½ cup store-bought olive tapenade** 6 canned artichoke hearts, quartered 2 roasted red peppers, diced (see How to Roast a Bell Pepper) 1 cup (packed) spinach leaves 2 tbsp chopped mint Instructions Combine the salt and water in a medium saucepan set over high heat. Bring the water to a boil. Stir in the freekeh, cover and turn the heat to medium-low. Cook until the freekeh is just tender, about 20 minutes. Drain off excess water, cover and let rest for 5 minutes. Fluff with a fork. Spread 1 ½ tablespoons hummus on each tortilla. Top each with 2 tablespoons olive tapenade. On each tortilla, leaving a 1-inch border at either end, arrange ¼ cup cooked freekeh, 6 artichoke quarters, ¼ of the roasted peppers, ¼ cup spinach and 1 ½ teaspoons mint. Fold in the ends, roll to close and cut each wrap in half. Serve. Notes Weight Watchers Points: 9 (SmartPoints), 7 (Points+), 7 (Old Points)
*I used Trader Joe's whole wheat tortillas with oats and flax. See nutritional information here.
** I used Trader Joe's tapenade. See nutritional information here. Nutrition Information Serving size: 1 wrap | Calories: 334.5 cal | Fat: 14.2g | Saturated fat: 2.3g | Carbohydrates: 45.4g | Sugar: 2.9g | Sodium: 782.5mg | Fiber: 12.6g | Protein: 8.9g | Cholesterol: 0mg 3.4.3177
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own. This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!
