Spinach and Feta Wrap

It’s funny how some of the simplest recipes can become absolute staples in our home. This Spinach and Feta Wrap is a perfect example. Initially, I whipped it up on a whim, needing a quick and healthy lunch option. The combination of creamy feta, vibrant spinach, and a hint of Mediterranean herbs sounded appealing, and boy, was it! From the first bite, I knew this was a winner. My family, who can sometimes be a tough crowd when it comes to healthy lunches, devoured them. Even my picky eaters were asking for seconds! What started as a quick experiment has now become a regular feature in our meal rotation. It’s perfect for busy weekdays, light dinners, or even picnics. The best part? It’s incredibly versatile and easily adaptable to different tastes and dietary needs. If you’re looking for a flavorful, nutritious, and easy-to-make meal, look no further. This Spinach and Feta Wrap is about to become your new go-to recipe, just like it did for us.

Ingredients

• Large Tortillas (4): Choose your favorite type – whole wheat, spinach, or even gluten-free. Large tortillas are ideal for wrapping and holding all the delicious filling without tearing. They form the base of our wrap, providing structure and a mild flavor that complements the filling.
• Fresh Spinach (5 oz): Baby spinach is tender and perfect for this recipe. It’s packed with nutrients and adds a vibrant green color and subtle earthy flavor. Make sure to wash it thoroughly and pat it dry before using to avoid excess moisture in your wrap.
• Feta Cheese (4 oz): Authentic Greek feta, brined and creamy, is the star of the show. Its salty, tangy flavor pairs beautifully with the spinach and other Mediterranean ingredients. Crumble it evenly so that you get a taste of feta in every bite.
• Sun-dried Tomatoes (1/2 cup, oil-packed): These add a burst of intense, sweet-tart flavor and a chewy texture. Oil-packed sun-dried tomatoes are preferred as they are more moist and flavorful. Drain off excess oil, but you can reserve it for drizzling or other cooking. Chop them into smaller pieces for even distribution.
• Red Onion (1/4 cup, finely diced): Red onion provides a sharp, slightly pungent bite that cuts through the richness of the feta and sun-dried tomatoes. Finely dicing ensures it’s not overpowering and blends well into the filling. If you prefer a milder onion flavor, you can soak the diced red onion in cold water for 10 minutes and drain before using.
• Kalamata Olives (1/4 cup, pitted and halved): Kalamata olives bring a briny, slightly fruity flavor that enhances the Mediterranean profile of the wrap. Pitted and halved olives are easy to incorporate and eat. You can also use other types of olives if Kalamata is not available, but the distinctive flavor of Kalamata olives really shines here.
• Fresh Parsley (2 tablespoons, chopped): Fresh parsley adds a bright, herbaceous note and a touch of freshness. Flat-leaf parsley (Italian parsley) is preferred for its stronger flavor, but curly parsley can also be used. Chop it finely to release its aroma and ensure it’s well incorporated into the filling.
• Lemon Juice (1 tablespoon, freshly squeezed): Fresh lemon juice brightens up the flavors and adds a zesty touch. It balances the richness of the feta and oil from the sun-dried tomatoes. Freshly squeezed juice is always best for its vibrant flavor.
• Olive Oil (1 tablespoon): Olive oil adds richness and helps to bind the ingredients together slightly. Extra virgin olive oil is recommended for its superior flavor and health benefits. It also helps to lightly coat the spinach if you choose to sauté it briefly (optional).
• Dried Oregano (1 teaspoon): Dried oregano provides a classic Mediterranean aroma and flavor. It complements the spinach, feta, and olives beautifully. You can also use fresh oregano if you have it available, using about 1 tablespoon of chopped fresh oregano.
• Garlic Powder (1/2 teaspoon): Garlic powder adds a subtle savory depth to the filling. It’s a convenient way to incorporate garlic flavor without the need for fresh garlic. You can also use a clove of minced fresh garlic if preferred, sautéed lightly with the spinach if you choose to cook it.
• Salt and Black Pepper: To taste. Salt enhances all the flavors in the wrap, while black pepper adds a touch of spice. Season generously to your liking, keeping in mind that feta cheese is already salty, so taste as you go.

Instructions

1. Prepare the Spinach (Optional): While you can use spinach raw in this wrap, lightly sautéing it can soften it slightly and reduce its volume, making it easier to wrap. If you choose to sauté, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the fresh spinach and cook for 2-3 minutes, stirring occasionally, until it wilts slightly. Remove from heat and let it cool slightly. This step is optional but can be beneficial if you prefer a less bulky filling. If using raw spinach, ensure it is thoroughly washed and patted dry.
2. Combine Ingredients in a Bowl: In a large mixing bowl, combine the spinach (whether sautéed or raw), crumbled feta cheese, chopped sun-dried tomatoes, diced red onion, halved Kalamata olives, and chopped fresh parsley.
3. Dress the Filling: Drizzle 1 tablespoon of fresh lemon juice and 1 tablespoon of olive oil over the mixture in the bowl. Sprinkle with 1 teaspoon of dried oregano and 1/2 teaspoon of garlic powder. Season generously with salt and black pepper to taste. Remember that feta cheese is salty, so start with less salt and add more as needed after tasting.
4. Mix Well: Gently toss all the ingredients together until they are well combined and the spinach is evenly coated with the dressing. Ensure the feta is distributed throughout the mixture and the flavors are nicely blended.
5. Warm the Tortillas (Optional but Recommended): Warming the tortillas makes them more pliable and less likely to tear when wrapping. You can warm them in a dry skillet over medium heat for about 15-20 seconds per side, in the microwave for about 10-15 seconds wrapped in a damp paper towel, or in the oven wrapped in foil at 350°F (175°C) for about 5-10 minutes. Be careful not to overheat them, or they can become brittle.
6. Assemble the Wraps: Lay a warmed tortilla flat on a clean surface. Spoon about one-quarter of the spinach and feta mixture onto the center of the tortilla, leaving a border of about 2 inches on all sides for wrapping. Do not overfill, as this will make it difficult to wrap and may cause the wrap to burst.
7. Wrap Tightly: To wrap, fold in the sides of the tortilla over the filling, and then tightly roll up the wrap from the bottom edge towards the top. Ensure you tuck in the filling as you roll to create a snug wrap.
8. Repeat for Remaining Wraps: Repeat steps 6 and 7 with the remaining tortillas and spinach and feta mixture.
9. Serve Immediately or Store: Spinach and feta wraps are best served immediately to enjoy the fresh flavors and textures. However, they can also be wrapped tightly in plastic wrap or parchment paper and stored in the refrigerator for up to 24 hours. If storing, the tortillas may soften slightly due to the moisture from the filling.
10. Optional: Grill or Pan-Fry (For Warm Wraps): For a warm and slightly crispy wrap, you can grill or pan-fry the assembled wraps. Heat a grill pan or skillet over medium heat. Lightly brush the outside of the wraps with olive oil (optional). Grill or pan-fry for 2-3 minutes per side, or until lightly golden brown and heated through. Be careful not to burn them.
11. Cut and Serve (Optional): You can serve the wraps whole or cut them in half or in slices on a diagonal for easier eating and presentation. Cutting them in half also allows you to see the appealing filling inside.

Nutrition Facts

(Per Serving, approximate values – based on standard ingredients and serving size. Nutritional values can vary based on specific ingredients and brands used.)

• Serving Size: 1 Wrap (1/4 of the recipe)
• Calories: Approximately 450 kcal
• Protein: 18g
• Fat: 25g
• Saturated Fat: 10g
• Carbohydrates: 40g
• Fiber: 6g
• Sodium: 800mg

(Please note: These are estimated nutritional values. For precise nutritional information, use a nutrition calculator and input the exact brands and quantities of ingredients used.)

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 5 minutes (if sautéing spinach and grilling wraps)
• Total Time: 20 minutes

How to Serve

This Spinach and Feta Wrap is incredibly versatile and can be served in numerous ways. Here are some ideas to elevate your serving experience:

• As a Quick Lunch:
  • Simply wrap and go! It’s perfect for taking to work, school, or on an outing.
  • Pair it with a side of fresh fruit like grapes, apple slices, or berries for a balanced and satisfying lunch.
  • For a heartier lunch, add a small cup of soup, such as tomato soup or lentil soup, on the side.
• As a Light Dinner:
  • Serve with a vibrant side salad. A Greek salad, cucumber and tomato salad, or a simple green salad with a lemon vinaigrette would complement the wrap beautifully.
  • Offer a platter of crudités with hummus or tzatziki sauce for dipping alongside the wraps.
  • For a slightly more substantial dinner, serve with roasted vegetables like bell peppers, zucchini, and eggplant.
• For Appetizers or Parties:
  • Slice the wraps into pinwheels or bite-sized pieces and arrange them on a platter for an attractive and easy-to-eat appetizer.
  • Serve with a variety of dips and sauces, such as hummus, tzatziki, baba ghanoush, or a spicy feta dip.
  • Arrange on a buffet table alongside other Mediterranean-inspired dishes for a themed party.
• Picnic Perfect:
  • These wraps are ideal for picnics as they are portable and can be eaten at room temperature.
  • Pack them in reusable containers or wrap them in parchment paper for easy transport.
  • Include other picnic-friendly items like olives, cheese, crackers, and fruit.
• Breakfast or Brunch (Savory Option):
  • While traditionally a lunch or dinner item, these wraps can also be enjoyed as a savory brunch or breakfast option.
  • Serve with scrambled eggs or a side of yogurt and granola for a more complete brunch meal.
  • Add a drizzle of hot sauce or a sprinkle of red pepper flakes for a spicy kick to start your day.

Additional Tips for the Best Spinach and Feta Wraps

1. Don’t Overfill: Resist the urge to overstuff your wraps. Too much filling will make them difficult to roll and more prone to tearing. It’s better to have slightly thinner, well-sealed wraps than bursting, messy ones. Aim for a balanced ratio of filling to tortilla.
2. Pat Dry Ingredients: Ensure your spinach and sun-dried tomatoes are well-drained. Excess moisture can make the wraps soggy and the tortillas tear. Patting spinach dry after washing is crucial, especially if using raw spinach. For oil-packed sun-dried tomatoes, drain off excess oil before chopping and adding them to the filling.
3. Customize Your Cheese: While feta is the star, you can experiment with other cheeses. Goat cheese offers a similar tangy flavor and creamy texture. For a milder option, try ricotta salata or even a crumbled mozzarella. A blend of cheeses can also add complexity to the flavor profile.
4. Add More Veggies: Feel free to boost the veggie content! Roasted red peppers, cucumber ribbons, shredded carrots, or avocado slices would be delicious additions. Adding extra vegetables not only enhances the nutritional value but also adds different textures and flavors to the wrap.
5. Spice it Up: If you like a bit of heat, add a pinch of red pepper flakes, a dash of hot sauce, or a drizzle of sriracha to the filling. You can also incorporate a spicy hummus or a chili-garlic sauce for an extra kick.
6. Make it Ahead (with a slight modification): While best served fresh, you can prepare the spinach and feta filling ahead of time and store it in the refrigerator for up to 2 days. Assemble the wraps just before serving to prevent the tortillas from becoming soggy. Alternatively, you can assemble the wraps a few hours in advance, wrap them tightly, and store them in the fridge, but be aware the tortillas might soften slightly. For best results if making ahead, consider wrapping the filling separately and allowing everyone to assemble their own wraps just before eating.

Frequently Asked Questions (FAQ) about Spinach and Feta Wraps

Q1: Can I make these wraps vegetarian and vegan?

A: Yes, these wraps are naturally vegetarian. To make them vegan, simply substitute the feta cheese with a vegan feta alternative. There are many plant-based feta cheeses available that are made from tofu, almonds, or other plant-based ingredients. Ensure your tortillas are also vegan-friendly, as some may contain lard.

Q2: Can I use frozen spinach instead of fresh?

A: Yes, you can use frozen spinach. Thaw it completely and squeeze out as much excess water as possible before using it in the recipe. Frozen spinach might have a slightly different texture than fresh spinach but will still work well in the wraps. You will need approximately 10 ounces of frozen spinach to yield roughly 5 ounces of cooked spinach after thawing and squeezing.

Q3: How long do Spinach and Feta Wraps last in the refrigerator?

A: Spinach and Feta Wraps are best enjoyed fresh, but they can be stored in the refrigerator for up to 24 hours. Wrap them tightly in plastic wrap or parchment paper to prevent them from drying out. Be aware that the tortillas may soften slightly over time due to the moisture from the filling.

Q4: Can I grill or bake these wraps to make them warm?

A: Yes, you can grill or pan-fry the assembled wraps for a warm and slightly crispy texture. You can also bake them in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. Grilling or pan-frying gives a nice crispy exterior, while baking is a more hands-off approach.

Q5: What are some good dipping sauces for Spinach and Feta Wraps?

A: Spinach and Feta Wraps pair well with various dipping sauces. Some excellent options include:
* Tzatziki Sauce: A classic Greek yogurt-based sauce with cucumber, garlic, and dill.
* Hummus: Creamy and flavorful, hummus complements the Mediterranean flavors of the wrap.
* Baba Ghanoush: A smoky eggplant dip that adds depth of flavor.
* Spicy Feta Dip (Htipiti): A creamy and spicy feta dip with roasted peppers.
* Lemon-Herb Yogurt Dip: A simple dip made with yogurt, lemon juice, herbs like dill and parsley, and garlic.

Q6: Can I add protein to make these wraps more substantial?

A: Absolutely! To add more protein and make these wraps more substantial, consider adding:
* Grilled Chicken or Shrimp: Sliced grilled chicken or shrimp would be a great addition for meat-eaters.
* Chickpeas or White Beans: For a vegetarian protein boost, add chickpeas or white beans, either whole or mashed.
* Hard-boiled Eggs: Sliced or chopped hard-boiled eggs provide a simple and nutritious protein source.
* Lentils: Cooked lentils can be mixed into the filling for added protein and fiber.
* Tofu or Tempeh: Crumbled and sautéed tofu or tempeh, seasoned with Mediterranean spices, would also be a great protein-rich addition.

This Spinach and Feta Wrap recipe is not just a meal; it’s a versatile and delicious way to enjoy fresh, healthy ingredients. Whether you’re looking for a quick lunch, a light dinner, or a crowd-pleasing appetizer, these wraps are sure to become a favorite. Enjoy the vibrant flavors and the simplicity of this fantastic recipe!

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