Mediterranean Lettuce Wraps with Spring Rolls
This creative combo dish blends the refreshing crunch of lettuce wraps with the fun, hand-held nature of spring rolls. Stuffed with Mediterranean-inspired fillings like hummus, grilled veggies, feta, olives, and herbs, these wraps and rolls are perfect for parties, meal prep, or a light, healthy dinner. They’re low-carb, colorful, and totally customizable.
Prep & Cook Time
Prep Time: 25 minutes
Cook Time: 0–10 minutes (depending on fillings)
Total Time: 25–35 minutes
Servings: 4–6 (makes 8–10 wraps/rolls)
Ingredients
For the Lettuce Wraps:
1 head butter lettuce or romaine, leaves separated and washed
1 cup cooked or grilled chicken, shrimp, or falafel (optional)
½ cup hummus or tzatziki
½ cup cherry tomatoes, halved
½ cucumber, julienned or thinly sliced
¼ red onion, thinly sliced
¼ cup kalamata olives, pitted and sliced
¼ cup crumbled feta cheese
Fresh parsley or mint leaves
For the Spring Rolls:
8–10 rice paper wrappers
Warm water for softening wrappers
½ cup shredded romaine or red cabbage
½ cup julienned bell pepper
½ cup cooked quinoa or couscous (optional)
¼ cup hummus, baba ghanoush, or labneh for spreading inside
Extra sliced cucumbers, olives, and fresh herbs
Instructions
Lettuce Wraps:
Prepare Fillings: Chop veggies and cook or prep your protein of choice (if using).
Assemble Wraps: Lay out lettuce leaves. Spread with a bit of hummus or tzatziki. Layer in cucumbers, tomatoes, onions, olives, feta, and herbs. Top with protein if desired.
Wrap & Serve: Fold like a taco or roll burrito-style. Secure with a toothpick if needed. Serve with extra sauce or lemon wedges.
Spring Rolls:
Soften Wrappers: Dip one rice paper wrapper in warm water for about 5–7 seconds until pliable. Lay flat on a clean surface.
Fill & Roll: Spread a thin layer of hummus or labneh in the center. Add veggies, cabbage, herbs, olives, and optional quinoa. Fold in the sides and roll tightly.
Repeat: Continue with remaining wrappers and ingredients. Slice in half for presentation.
Tips for Success
Prep Everything First: Have all your veggies, sauces, and fillings ready before assembling to make the process quick and smooth.
Use Double Lettuce Leaves: For extra structure in lettuce wraps, stack two leaves together—especially helpful with romaine or looser varieties.
Keep Wrappers Damp: For spring rolls, cover softened wrappers with a damp towel if you’re not rolling immediately to prevent drying.
Don’t Overfill: Whether wrapping lettuce or rice paper, less is more! Overstuffing makes them harder to roll and more likely to tear.
Serve with a Dip: Pair with hummus, tzatziki, lemon-garlic yogurt, or even a light vinaigrette for dipping.
Roll Tight, But Gentle: When making spring rolls, roll firmly for shape but gently to avoid ripping the rice paper.
Variations
Protein Boost: Add grilled shrimp, chicken, tofu, or falafel to make them more filling.
Low-Carb Version: Skip quinoa/couscous and load up on extra greens, olives, and feta.
Vegan Style: Omit cheese and use hummus or baba ghanoush as your creamy base.
Add Fruit: Include thin slices of avocado, pomegranate seeds, or dried cranberries for a sweet contrast.
Spice It Up: Add harissa paste, chili flakes, or a drizzle of hot sauce for heat.
Herb Swap: Try fresh dill, cilantro, or basil in place of parsley or mint for different Mediterranean notes.
Wrap Swap: Use collard greens or napa cabbage for a different texture in place of lettuce.
Frequently Asked Questions (Q&A)
Q: Can I make these ahead of time?
A: Yes. Lettuce wraps are best assembled fresh, but you can prep all ingredients ahead. Spring rolls can be made a few hours in advance — just store them with a damp paper towel in an airtight container to keep them soft.
Q: What’s the best lettuce to use for wraps?
A: Butter lettuce and romaine hearts work best — they’re flexible, sturdy, and flavorful.
Q: Can I make this gluten-free?
A: Yes! Use gluten-free rice paper wrappers and make sure any sauces (like hummus or mustard) are labeled gluten-free.
Q: How do I stop spring rolls from tearing?
A: Don’t soak rice paper too long—5 to 7 seconds is enough. Use a smooth surface and don’t overfill.
Q: Can I add grains?
A: Definitely. Cooked quinoa, bulgur, or couscous add fiber and make the rolls more filling.
Nutrition Info (Per serving – 2 wraps or rolls, approximate)
Calories: 220–280
Protein: 8–12g
Fat: 10–16g
Carbohydrates: 18–24g
Fiber: 3–5g
Sugar: 3g
Sodium: ~350mg (varies with toppings like olives, cheese, sauces)
Note: Exact values depend on fillings, sauces, and portion sizes.
Conclusion
The Mediterranean Lettuce Wraps with Spring Rolls are the perfect light, colorful, and customizable meal. They deliver big flavor with minimal fuss, blending creamy spreads, fresh herbs, and crisp veggies in a refreshing format. Great for lunch, a party appetizer, or a healthy dinner, this dish can be adapted to any dietary style and season. Serve with a side of tzatziki or hummus, and enjoy your Mediterranean-inspired crunch!