Whole wheat wrap: 60g (1 large), Quinoa (dry): 30g (1/4 cup), Zucchini: 50g (1/2 cup, diced), Bell pepper (yellow): 50g (1/2 cup, diced), Cherry tomatoes: 50g (1/2 cup, halved), Red onion: 30g (1/4 cup, diced), Spinach: 30g (1 cup, fresh), Feta cheese: 30g (2 tbsp, crumbled), Hummus: 30g (2 tbsp), Lemon juice: 5ml (1 tsp), Olive oil: 10ml (2 tsp), Garlic: 3g (1 clove, minced), Dried oregano: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Rinse 30g quinoa and cook in 60ml water with a pinch of salt for 15 minutes until tender and water is absorbed. Fluff with a fork and let cool. 2. Preheat oven to 425°F (220°C). 3. Toss 50g diced zucchini, 50g diced bell pepper, 50g halved cherry tomatoes, and 30g diced red onion with 5ml olive oil, 3g minced garlic, 1g dried oregano, 1g salt, and 1g black pepper. 4. Spread the vegetables on a baking sheet and roast for 20 minutes, stirring halfway through, until tender and lightly browned. 5. In a bowl, combine the cooked quinoa with the roasted vegetables and 5ml lemon juice. 6. Warm the 60g whole wheat wrap in a dry skillet for 30 seconds per side or in the microwave for 10-15 seconds. 7. Spread 30g hummus down the center of the wrap. 8. Layer 30g spinach, the quinoa and vegetable mixture, and 30g crumbled feta cheese on top of the hummus. 9. Drizzle with 5ml olive oil. 10. Fold in the sides of the wrap and roll up tightly. 11. Cut in half diagonally and serve.
