Put your hands in the air if you enjoy a wholesome, healthy meal, which is easy to put together! The Mediterranean melt is one such meal that is a whole package containing carbs, proteins, good fats, vitamins and other micro-nutrients. As an added bonus, this can be done in a two ways to suit dietary preferences and is super tasty! What’s not to love?
- Pita bread (or you could use any flat bread of your choice) – 2
- Garlic – 3 cloves, minced
- Tomatoes – 2, thinly sliced
- Onion – ½, thinly sliced
- Capsicum – ½, deseeded and thinly sliced
- Sliced black olives (optional) – ¼ cuo
Spinach – ½ cup
- Feta cheese – 2 to 3 tblspns
- Low fat plain yoghurt or Greek yoghurt – ¼ cup
- Chilli flakes (optional) – 1 tspn
- Salt and pepper – To taste
- Olive oil – 2 tspns
With Lettuce leaves as base:
- Use all ingredients except the pita bread or flat bread.
- Replace the breads with lettuce leaves that are wide enough to use a wrap or roll. Ideally, ice berg lettuce works or even cabbage leaves should do.
- In a bowl, whisk the yoghurt smooth.
- Crumble feta into the bowl and mix well.
- Add the chilli flakes, salt and pepper. Mix well to combine the ingredients.
- As feta is already salty, ensure you do not add to much salt.
- Heat oil in a pan, toss in the garlic and onions. Sauté them for about 20 seconds.
- Add the tomatoes and capsicum, mix and cook for about a minute.
- Do not overcook it as it will become soggy to have it with a wrap.
- Just cook them enough to make them slightly soft.
- Toast your pita bread and keep aside.
- To assemble, lay the toasted pita bread.
- Start with spinach leaves.
- Top it with the sautéed vegetables.
- Drizzle a generous quantity of the yoghurt and feta cheese dressing.
- Optionally, sprinkle salt and pepper and serve warm.
For the lettuce leaves:
- Directly follow the assembling method, omitting the bread and use the lettuce/cabbage leaves instead. Roll or fold the leaves to use as a wrap.
- Serve warm.
- This is not ideal to make ahead as the ingredients will make the bread/ lettuce soggy and damp. Serve this fresh and warm.
- If you can’t find feta cheese, just use yoghurt.
- If you do not enjoy raw spinach, sauté it along with the other vegetables. Don’t wilt them.
For a little tang, squeeze half a lemon.
- To jazz it up, you could add seasonings like dukkah spice, sumac or other seasoning ingredients of your choice.