Mediterranean Zucchini and Quinoa Wraps with Heirloom Tomatoes and Feta

Name: Mediterranean Zucchini and Quinoa Wraps with Heirloom Tomatoes and Feta
Prep time: 15 min
Cook time: 25 min
Total time: 45 min
Yield: 6
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 large Walla Walla onion, chopped; 2 cups button mushrooms, stemmed and halved; 2 cups zucchini, cut into small cubes; 1 tablespoon fresh thyme, minced; 1 tablespoon fresh sage, minced; 1 tablespoon fresh rosemary, minced; 2 teaspoons chopped garlic; 1 cup cherry tomatoes; ½ cup green olives, chopped; ¼ lemon, juice squeezed; 1 cup quinoa, cooked according to package directions; ½ cup Greek yogurt; 8 tablespoons crumbled low-fat feta cheese; 6 medium whole wheat tortillas

Recipe GLPR8fb46579bae05a

Mediterranean

Main Course

45 min

355 cal

Servings: 6

Microwave

Stovetop

SNAP eligible

Wholesome whole wheat tortilla wraps filled with a warm Mediterranean-inspired quinoa and vegetable medley. Roasted zucchini, mushrooms, and onions are combined with fresh herbs, cherry tomatoes, and green olives, then topped with a creamy lemon-garlic yogurt sauce and tangy crumbled feta cheese. A vibrant, satisfying vegetarian dish that celebrates seasonal produce.

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Ingredients

2 tablespoons olive oil

1 large Walla Walla onion, chopped

2 cups button mushrooms, stemmed and halved

2 cups zucchini, cut into small cubes

1 tablespoon fresh thyme, minced

1 tablespoon fresh sage, minced

1 tablespoon fresh rosemary, minced

2 teaspoons chopped garlic

1 cup cherry tomatoes

½ cup green olives, chopped

¼ lemon, juice squeezed

1 cup quinoa, cooked according to package directions

½ cup Greek yogurt

8 tablespoons crumbled low-fat feta cheese

6 medium whole wheat tortillas

Directions

Heat olive oil in a large nonstick skillet over medium-high heat until shimmering.
Add the chopped onion to the hot oil and sauté for 2–3 minutes, stirring occasionally, until the onion begins to soften and become translucent.
Add the mushrooms, zucchini, thyme, sage, rosemary, and garlic to the skillet. Stir well to combine all ingredients evenly.
Continue cooking for about 10 minutes, stirring occasionally, until the vegetables are tender-crisp and the mushrooms release their moisture.
Stir in the cherry tomatoes and green olives. Squeeze the juice from the lemon quarter into the skillet and mix thoroughly. Add the cooked quinoa and stir until everything is well combined. Remove from heat.
In a small bowl, combine the Greek yogurt with the remaining lemon juice and minced garlic. Stir until smooth and well blended.
Warm each whole wheat tortilla briefly in a dry nonstick pan over medium heat for about 20–30 seconds per side, or microwave wrapped in a damp paper towel for 15–20 seconds until pliable.
Lay each warm tortilla flat. Divide the warm quinoa and vegetable mixture equally among the tortillas, spooning it onto the lower half of each tortilla. Top each portion with a dollop of the lemon-garlic yogurt sauce and about 1 tablespoon of crumbled feta cheese.
Roll each tortilla tightly from the bottom, folding in the sides as you roll to enclose the filling. Serve immediately.

Comments

Grocery List Plus Editorial Staff4.25

This is a solid weeknight Mediterranean option that hits most of the marks: olive oil, feta, and fresh herbs are staples at any Charlotte grocer, and the ingredient list avoids specialty stops. Quinoa costs more than rice ($3–4 per box) and drives the per-serving cost to around $2.50–$3.00, which is fair for a vegetable wrap but not budget-friendly. The stated 45 minutes ignores the quinoa cook time (15 minutes) and prep work, so budget a full hour; the assembly itself is straightforward and forgiving. Heirloom tomatoes are not essential—cherry tomatoes work fine and are cheaper year-round in Charlotte—but the recipe as written asks you to hunt for them, which adds a trip or a premium at the produce section.