Quick Spinach & Feta Wrap

In our busy household, finding meals that are both healthy and quick to prepare can sometimes feel like searching for a mythical creature. Lately, however, we’ve stumbled upon a true gem – the Quick Spinach & Feta Wrap. From the very first bite, this recipe was a hit! Even my picky eaters, who usually wrinkle their noses at anything green, devoured these wraps with surprising enthusiasm. The combination of creamy feta, earthy spinach, and a hint of zesty lemon, all nestled in a warm, soft wrap, is simply irresistible. It’s become a regular feature in our lunch rotation, and I’m excited to share this incredibly easy and delicious recipe with you. Whether you’re looking for a speedy lunch, a light dinner, or a satisfying snack, this Spinach & Feta Wrap is guaranteed to become your new go-to.

Ingredients

• Whole Wheat Wraps: (4 large) – These form the base of our wrap, providing fiber and a sturdy vessel for all the delicious filling. Opt for whole wheat for added nutritional benefits and a slightly nutty flavor.
• Fresh Spinach: (5 ounces) – The star of the show! Fresh spinach is packed with vitamins and minerals, and its mild flavor becomes wonderfully savory when cooked. Baby spinach is particularly convenient as it’s pre-washed and tender.
• Feta Cheese: (4 ounces) – Crumbled feta cheese brings a salty, tangy, and creamy element to the wrap. Its distinct flavor perfectly complements the spinach. Look for feta packed in brine for the best texture and taste.
• Red Onion: (¼ medium) – Finely diced red onion adds a subtle sharpness and a touch of sweetness that balances the richness of the feta and spinach.
• Garlic: (2 cloves) – Minced garlic infuses the filling with aromatic depth and savory notes, enhancing the overall flavor profile.
• Olive Oil: (1 tablespoon) – Used for sautéing the spinach and garlic, olive oil adds healthy fats and helps to bring out the flavors of the ingredients. Extra virgin olive oil is recommended for its superior taste and nutritional benefits.
• Lemon Juice: (1 tablespoon) – Freshly squeezed lemon juice brightens up the wrap with a zesty tang, cutting through the richness and adding a refreshing touch.
• Black Pepper: (To taste) – Freshly ground black pepper enhances the flavors and adds a subtle spice to the filling.
• Optional Red Pepper Flakes: (Pinch) – For those who like a little heat, a pinch of red pepper flakes can add a pleasant kick to the wrap.

Instructions

1. Prepare the Spinach and Onion: Begin by thoroughly washing the fresh spinach. If using baby spinach, you may not need to chop it. For larger spinach leaves, roughly chop them. Peel and finely dice the red onion. Mince the garlic cloves.
2. Sauté the Aromatics: Heat the olive oil in a large skillet or pan over medium heat. Once the oil is shimmering, add the diced red onion and cook for about 2-3 minutes, until softened and slightly translucent. Don’t let them brown.
3. Add Garlic and Spinach: Add the minced garlic to the skillet and cook for another minute, until fragrant. Be careful not to burn the garlic. Next, add the fresh spinach to the pan in batches. It will seem like a lot at first, but spinach wilts down dramatically as it cooks.
4. Cook the Spinach Filling: Stir the spinach constantly as it wilts. Continue to cook until all the spinach is wilted and tender, and any excess moisture has evaporated. This should take about 3-5 minutes. Overcooking spinach can make it mushy, so watch it closely.
5. Season and Flavor: Remove the skillet from the heat. Crumble the feta cheese directly into the skillet with the spinach mixture. Add the fresh lemon juice and season generously with black pepper. If desired, add a pinch of red pepper flakes for a touch of spice.
6. Combine Ingredients: Gently stir everything together until the feta cheese is slightly melted and evenly distributed throughout the spinach mixture. The heat from the spinach will soften the feta perfectly. Taste and adjust seasoning as needed, adding more lemon juice, pepper, or salt if desired. Remember feta is already salty, so taste before adding extra salt.
7. Warm the Wraps (Optional but Recommended): While the filling is still warm, gently warm the whole wheat wraps. You can do this by lightly toasting them in a dry skillet for about 30 seconds per side, microwaving them briefly (about 10-15 seconds), or steaming them for a few seconds. Warming the wraps makes them more pliable and prevents them from cracking when you fold them.
8. Assemble the Wraps: Lay a warmed wrap flat on a clean surface. Spoon a generous amount of the spinach and feta filling onto the center of the wrap, leaving some space around the edges for folding.
9. Fold and Serve: To fold the wrap, bring the bottom edge of the wrap up and over the filling. Then, fold in both sides of the wrap towards the center. Finally, roll the wrap up tightly from the bottom to the top, like a burrito.
10. Repeat and Enjoy: Repeat steps 8 and 9 for the remaining wraps and filling. Serve immediately and enjoy your delicious and quick Spinach & Feta Wraps!

Nutrition Facts (Per Serving, 1 Wrap)

• Servings: 4
• Calories: Approximately 350 kcal
• Protein: 15g

Preparation Time

• Prep Time: 10 minutes (chopping vegetables, gathering ingredients)
• Cook Time: 10 minutes (sautéing spinach and garlic)
• Total Time: 20 minutes (from start to finish, ready to eat!)
• Description: This recipe is incredibly quick to prepare, making it perfect for busy weeknights or a fast lunch. From chopping the ingredients to assembling the wraps, you can have a delicious and healthy meal on the table in just about 20 minutes!

How to Serve

• Quick Lunch or Light Dinner: Spinach & Feta Wraps are fantastic as a standalone quick lunch or a light and satisfying dinner. They are easy to eat on the go or at your desk.
• With a Side Salad: Pair the wraps with a fresh and crisp side salad. A simple green salad with a vinaigrette dressing complements the richness of the wrap beautifully. Consider adding tomatoes, cucumbers, or bell peppers to your salad for extra nutrients and flavor.
• Alongside Soup: Serve these wraps with a warm bowl of soup, such as tomato soup, lentil soup, or a creamy vegetable soup, for a more substantial and comforting meal.
• Cut into Pinwheels: For a fun appetizer or party snack, slice the wraps into pinwheels after rolling them up. Arrange them on a platter for an attractive and easy-to-eat finger food option.
• Grilled or Panini-Pressed: For an extra layer of flavor and texture, lightly grill the assembled wraps on a panini press or in a skillet. This will warm them through, create crispy grill marks, and slightly melt the feta for an even more decadent experience.
• With Tzatziki or Hummus: Serve with a side of tzatziki sauce or hummus for dipping. These creamy dips add extra flavor and moisture, enhancing the Mediterranean-inspired flavors of the wrap.
• Picnic or Packed Lunch: These wraps are ideal for picnics or packed lunches. They are portable, don’t require reheating, and taste great even when cold or at room temperature. Wrap them tightly in parchment paper or foil for easy transport.

Additional Tips for Perfect Spinach & Feta Wraps

• Use High-Quality Feta: The flavor of feta is central to this recipe, so choose a good quality feta cheese. Greek feta, especially sheep’s milk feta, is known for its superior taste and texture. Feta packed in brine tends to be more flavorful and less dry than pre-crumbled feta.
• Don’t Overcook the Spinach: Spinach cooks very quickly. Be careful not to overcook it, as it can become mushy and lose its vibrant green color. Cook just until it’s wilted and tender, retaining a slight bite.
• Squeeze Out Excess Moisture: If your spinach releases a lot of water while cooking, you can gently squeeze out the excess moisture after cooking. This will prevent your wraps from becoming soggy.
• Add Other Vegetables: Feel free to customize your wraps by adding other vegetables to the filling. Sun-dried tomatoes, roasted red peppers, artichoke hearts, or Kalamata olives would all be delicious additions and enhance the Mediterranean flavors.
• Spice it Up: If you enjoy spicy food, add a pinch of red pepper flakes or a dash of hot sauce to the spinach and feta filling. You could also use a spicy feta cheese or drizzle a spicy yogurt sauce over the wraps before serving.
• Make it Vegan: To make this recipe vegan, substitute the feta cheese with a plant-based feta alternative. There are many delicious vegan feta options available made from tofu, almonds, or cashews. Ensure your wraps are also vegan-friendly.
• Prepare Filling Ahead of Time: The spinach and feta filling can be prepared ahead of time and stored in the refrigerator for up to 2 days. This makes meal prep easier – simply reheat the filling and assemble the wraps when you are ready to eat.
• Customize Your Wraps: Experiment with different types of wraps! While whole wheat wraps are a healthy choice, you can also use spinach wraps, sun-dried tomato wraps, or gluten-free wraps to suit your preferences and dietary needs.

Frequently Asked Questions (FAQ)

Q1: Can I use frozen spinach instead of fresh spinach?
A: Yes, you can definitely use frozen spinach. Thaw the frozen spinach completely and squeeze out as much excess water as possible before sautéing it. Frozen spinach might have a slightly milder flavor and softer texture compared to fresh spinach, but it works well in this recipe and is a convenient option.

Q2: How can I make these wraps gluten-free?
A: To make these wraps gluten-free, simply use gluten-free wraps. There are many brands of gluten-free wraps available made from ingredients like rice flour, tapioca flour, or almond flour. Ensure all other ingredients are also gluten-free if you have a severe gluten intolerance.

Q3: Can I add protein to these wraps to make them more filling?
A: Absolutely! You can easily add extra protein to these wraps. Consider adding grilled chicken or chickpeas for a vegetarian protein boost. Adding a layer of hummus or white bean dip to the wrap before adding the spinach and feta filling is another great way to increase protein and fiber.

Q4: How long do these Spinach & Feta Wraps last in the refrigerator?
A: Assembled Spinach & Feta Wraps are best enjoyed fresh. However, you can store leftover wraps in the refrigerator for up to 24 hours. The wraps might become slightly softer over time. For best results, store the spinach and feta filling separately from the wraps and assemble just before serving if you need to prepare them in advance for more than a few hours.

Q5: Can I make the spinach and feta filling spicier?
A: Yes, you can easily adjust the spice level to your liking. Add more red pepper flakes, a pinch of cayenne pepper, or a dash of your favorite hot sauce to the spinach and feta filling. You can also use spicy feta cheese or add chopped jalapeños to the filling for extra heat.

Q6: What are some good dipping sauces for these wraps?
A: Tzatziki sauce, hummus, ranch dressing, or a lemon-herb yogurt sauce are all delicious dipping options for Spinach & Feta Wraps. A simple vinaigrette dressing can also be used for dipping or drizzling over the wraps.

Q7: Can I make these wraps ahead of time for a party?
A: Yes, you can prepare the spinach and feta filling ahead of time and store it in the refrigerator. You can also assemble the wraps a few hours before your party and keep them refrigerated. For best results, consider assembling them closer to serving time to prevent the wraps from becoming soggy. You can also prepare the filling and allow guests to assemble their own wraps for a fun and interactive party activity.

Q8: Are these wraps suitable for vegetarians?
A: Yes, these Spinach & Feta Wraps are naturally vegetarian. They are a great source of protein from the feta cheese and fiber from the spinach and whole wheat wraps, making them a nutritious and satisfying vegetarian meal option. To make them vegan, simply substitute the feta cheese with a vegan feta alternative.

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