5-Minute Mediterranean Wraps
Eating out of a can is not my forte. However, when the moment calls for an instant snack, sometimes a can of beans is a lifesaver. With this recipe, I just scavenged leftovers from the fridge, added a can of garbanzo beans, a huge dollop of pesto, and rinsed a few cabbage leaves. Presto change-o, there was lunch. Other potential additions: cucumber, chopped red onion, Greek olives, fresh or sun dried tomatoes, feta cheese, avocado, or even hunks of leftover fish or chicken. Perhaps a few more herbs like flat leaf parsley or cilantro would be nice. No wrong way to make a wrap! Enjoy.
1 large can garbanzo beans
1 can black, green, or Greek olives
1 jar roasted red peppers
1-2 tbs. capers
1/4 cup pesto (or you can just use olive oil, spices, salt and pepper to taste…)
Juice of 1/2 a lemon
Zest of 1/2 lemon
1-2 drops doTERRA lemon oil
Hefty sprinkle garlic salt
Salt and pepper to taste
Cabbage or lettuce leaves for wrapping
Empty garbanzo beans into large mixing bowl.
Chop the olives and peppers and add to the bowl.
Add the rest of the ingredients and mix until well-combined.
Salt and pepper to taste.
Scoop a dollop into your leaf of choice. Serve and enjoy!
Bell Peppers: NOTE! Bell peppers, a member of the nightshade family, are not for everyone. They are on the “dirty dozen” list of pesticide laden produce (when not organic), and have been known to cause inflammation in some people. HOWEVER, they have lots of health benefits too: Sweet bell peppers are high in vitamins C and A, and contain other antioxidants. Don’t cook over high heat or they loose some of their nutritional wallop. See here for more health benefits and nutritional information.
Garbanzo Beans: Also known as “chickpeas,” these beans are particularly high in insoluble fiber, which means you have a squeaky clean colon and feel fuller for longer when eating these legumes. They are also extremely high in lots of nutrients such as manganese, folate, and tryptophan. They are a great source of plant-based protein. If you find legumes make you gassy, try pre-soaking them for easier digestion. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.
Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.
Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTERRA essential oils.
Olives: The antioxidant and anti-inflammatory properties of olives abound, making them ideal cancer fighting food. Olives are also rich in iron, fiber, copper, and monounsaturated (read “healthy”) fats. See here for more health benefits and nutritional information.
*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.
*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting snack!
Click here to learn more about doTERRA Essential Oils.