Flatbread Veggie Wrap

Portions:
2

Serving Size:
1 wrap

    Diet Types:
  • Diabetes
  • Dialysis
  • CKD non-dialysis
  • Vegetarian
  • Lower Protein

Ingredients

  • 1/4 cup red onion
  • 2 cherry tomatoes
  • 1/2 medium bell pepper
  • 1/2 of large carrot
  • 1 garlic clove
  • 2 Greek flat bread
  • 1 tablespoon plain Greek yogurt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 1 tablespoon tahini
  • 1 tablespoon lemon juice
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 cup fresh baby spinach
  • 1 tablespoon crumbled feta cheese

Preparation

  1. Slice red onion and quarter the cherry tomatoes. Slice the red bell pepper and carrot into thin strips. Mince the garlic clove.
  2. Heat the flat bread one at time in hot pan over medium heat, 3-4 minutes per side.
  3. Whisk together minced garlic, plain Greek yogurt, ground black pepper, olive oil, tahini, lemon juice, ground cumin, and garlic powder in a bowl.
  4. Spread sauce evenly over each pita bread.
  5. Layer onion, tomato, bell pepper, carrot and spinach on each flat bread, split evenly between the two flat breads.
  6. Sprinkle feta over the vegetables and fold or roll the flatbread around the vegetables.

Helpful hints

  • If Greek flat bread is unavailable, other types of flat bread may be substituted. Look on the food label for the brand with the lowest sodium level and carbohydrate level if you are on a lower carbohydrate diet.
  • Use left over Greek yogurt as a dip or in place of sour cream. The left-over carrot and bell pepper can be dipped into the Greek yogurt for a snack.

Nutrients per serving

Calories 227

Protein 6 g

Carbohydrates 20 g

Fat 14 g

Cholesterol 5 mg

Sodium 223 mg

Potassium 317 mg

Phosphorus 154 mg

Calcium 77 mg

Fiber 2.8 g

Renal and renal diabetic food choices

  • 1 starch
  • 1-1/2 vegetable, medium potassium
  • 2-1/2 fat

Carbohydrate choices

1

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