Lentil Feta Wraps

Lentil Feta Wraps

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on November 02, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 250 degrees F. Slice tortillas in half and place on a baking sheet. Warm in the oven about 10 minutes, until soft.
Meanwhile, heat the olive oil in a saucepan over medium heat. Add the garlic, shallots, and mushrooms, saute 5 minutes, until golden and fragrant.
Pour in the wine, and scrape up any browned bits from the bottom of the saucepan.
Mix in the lentils, and cook 2 minutes, just until heated through.
Fill each tortilla half with a portion of the lentil mixture, and fold or roll.
Top with feta cheese, olives, and tomatoes.
Serve.

The Benefits

*Excellent Source of: Fiber, Folate
*Good Source of: Iron, Potassium, Protein, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Phosphorous, Manganese
*Preferences: Low Cholesterol, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 7.13

Calories: 231

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	9 g	*
Saturated Fat	2.7 g	*
Monosaturated Fat	3.8 g	*
Polyunsaturated Fat	0.78 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	96 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	12.5mg	*
Total Carbohydrate	28.5 g	*
Sugars	2.5 g	*
Fiber	5.7 g	*
Protein	9.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	522.4 IU	10%
Vitamin C	6.2 mg	10%
Vitamin D	4.3 IU	1%
Vitamin E	0.34 IU	1%
Vitamin B6	0.28 mg	14%
Vitamin B12	0.25 mcg	4%
Vitamin K	3 mg	4%
Folate	108.2 mcg	27%
Niacin	1.6 mg	8%
Riboflavin	0.26 mg	15%
Thiamin	0.15 mg	10%
MINERALS
Calcium	99.5 mg	10%
Copper	0.18 mg	9%
Iron	2.8 mg	16%
Magnesium	30.7 mg	8%
Manganese	0.38 mg	19%
Phosphorous	178.1 mg	18%
Potassium	399.5 mg	11%
Selenium	6.2 mcg	9%
Sodium	432.4 mg	18%
Zinc	1.3 mg	9%
PHYTONUTRIENTS
Alpha-carotene	22.7 mcg
Beta-carotene	123.8 mcg
Beta-cryptoxanthin	0.75 mcg
Lutein + zeaxanthin	70.6 mcg
Lycopene	578.9 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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