Published on May 04, 2025

Dietitian's Choice

Middle Eastern Everything Wrap

sandwhich wrap

Are you looking for a wholesome, flavorful meal that’s quick and easy to prepare? This Middle Eastern Everything Wrap is the perfect option! Bursting with bold flavors, healthy ingredients, and plenty of crunch, it’s a great choice for a lunch on-the-go or a light dinner. Not only is it satisfying, but it’s also packed with plant-based goodness. This wrap takes inspiration from Middle Eastern cuisine, blending aromatic spices, fresh vegetables, and plant-based proteins to create a delicious, nutrient-dense meal.

The combination of whole grains, vegetables, and legumes provides essential nutrients like fiber, vitamins, and minerals that support overall health. From earthy cumin and zesty lemon to crunchy cucumbers and creamy hummus, this wrap delivers layers of flavor in every bite. To minimize food waste, roasted eggplant skin can be chopped and added to a variety of dishes such as pasta or pizza!

Yields: 4 servings | Prep Time: 25-35 min | Cook Time: 40-50 min | Total Time: 60-90 min

 

Ingredients

Kalamata Dressing:

  1. 1 cup kalamata olives, finely chopped
  2. 1 tsp garlic, finely chopped
  3. 2 tsp lemon juice
  4. 1 tsp dried oregano
  5. 2 Tbs canola oil

  6. ¼ tsp ground black pepper

     

Rainbow slaw:

  1. 4 tsp kalamata dressing
  2. ½ cup carrots, matchstick cut
  3. ½ cup brussels sprouts, shaved
  4. ½ cup red cabbage, shredded
  5. 2 Tbs green onion, thinly sliced
  6. ½ cup radishes, matchstick-cut
  7. 2 tsp ground black pepper


 

Instructions

  1. Prepare Cremini Mushrooms: Preheat oven to 450 F. Place mushrooms in a single layer on a baking sheet. Spray with vegetable oil spray (not listed). Roast for 15-20 min, flipping once halfway through.
  2. Prepare Everything Baba Ghanoush: Preheat oven to 375 F. Wash eggplant, prick a few times with a fork. Roast eggplant in oven, turning occasionally until skin has charred/blistered (~20 min). Cut in half while still hot. Scoop out the flesh discarding the skin. Combine eggplant with remaining ingredients in a blender, mix until smooth/desired consistency.
  3. Prepare Kalamata Dressing: Place ingredients in a food processor, pulse until smooth ~1 min
  4. Prepare Rainbow slaw: In a large bowl combine all ingredients, mix well.
  5. Assemble wraps: Toss rainbow slaw with chickpeas until mixed well. For each wrap place 1. 3 Tbs everything baba ghanoush 2. ¾ cup rainbow slaw/chickpea mixture 3. ¼ cup cremini mushrooms. Roll wrap tightly, enjoy as is or heat on a skillet for 30 seconds.

 

Nutrition Facts (1 wrap): 

Calories: 310, Protein: 9 grams, Carbohydrates: 51 grams, Fiber: 8 grams, Cholesterol: 0mg, Saturated Fat: 3 grams, Sodium: 530 mg

Recipe Courtesy Erica Drost, RDN

Erica Drost is a Registered Dietitian Nutritionist dedicated to helping people foster sustainable eating habits that promote long-term health and well-being. She holds an undergraduate degree in Public Health from Taylor University and a master’s in Nutrition from the University of Illinois at Chicago. With this background, she has learned the importance of creating environments in which people can be healthy, at the same time empowering people to take control of their health. Her approach is holistic and evidence-based, emphasizing practical strategies to make healthy eating simple, affordable, and enjoyable at every stage of life. She currently teaches the Cancer and Nutrition Series, Nutrition During Cancer Treatment, and the LiveWell After Cancer Therapy classes.