Mediterranean Chickpea Wrap (Printable)
A vibrant, protein-packed wrap featuring spiced chickpeas, fresh vegetables, and creamy tahini-yogurt sauce for a light meal.
# What You'll Need:
→ Chickpea Mixture
01 - 2 cups canned chickpeas, thoroughly drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1/2 teaspoon smoked paprika
05 - 1/2 teaspoon ground coriander
06 - 1/4 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Creamy Tahini-Yogurt Sauce
08 - 1/3 cup plain Greek yogurt
09 - 2 tablespoons tahini
10 - 1 tablespoon fresh lemon juice
11 - 1 clove garlic, finely minced
12 - 1/4 teaspoon salt
13 - 2 to 3 tablespoons water, or as needed for desired consistency
→ Wrap Components
14 - 4 large whole wheat tortillas or preferred wraps
15 - 1 cup cucumber, finely diced
16 - 1 cup cherry tomatoes, halved
17 - 1/2 small red onion, thinly sliced
18 - 1 cup baby spinach or mixed greens
19 - 1/4 cup crumbled feta cheese (optional)
20 - 2 tablespoons fresh parsley, chopped
# Steps:
01 - In a medium mixing bowl, combine the drained chickpeas with olive oil, ground cumin, smoked paprika, ground coriander, salt, and black pepper. Toss until the chickpeas are evenly coated.
02 - Heat a nonstick skillet over medium heat. Add the seasoned chickpeas and sauté for 5 to 7 minutes, stirring frequently, until they achieve a slightly crispy texture and become aromatic. Remove from heat and set aside.
03 - In a small bowl, thoroughly whisk together the plain Greek yogurt, tahini, fresh lemon juice, minced garlic, and salt. Gradually incorporate 2 to 3 tablespoons of water, or more if needed, until the sauce attains a smooth, creamy, and pourable consistency.
04 - Gently warm the whole wheat tortillas in a dry skillet over low heat or briefly in a microwave. This step enhances their pliability for rolling.
05 - Lay each warmed tortilla flat. Spread a generous spoonful of the prepared tahini-yogurt sauce evenly over the surface of each tortilla.
06 - Arrange a layer of baby spinach or mixed greens, followed by diced cucumber, halved cherry tomatoes, thinly sliced red onion, and the sautéed spiced chickpeas. If desired, sprinkle with crumbled feta cheese and chopped fresh parsley.
07 - Carefully roll each tortilla tightly, tucking in the sides as you go to secure the filling. Slice each wrap in half diagonally before serving immediately.
# Expert Tips:
01 -
- You'll adore how quickly this comes together, making it perfect for those busy weeknights when you still crave something homemade and wholesome.
- It's incredibly versatile, allowing you to easily swap ingredients based on what you have on hand, so it never gets boring.
02 -
- When sautéing the chickpeas, avoid overcrowding the pan; if necessary, cook them in two batches to ensure they get properly crispy instead of steaming.
- Always taste the tahini-yogurt sauce after mixing and adjust the lemon, salt, or even a tiny pinch of sugar if it needs a little balancing kick.
03 -
- Toasting your spices briefly in the dry pan before adding the chickpeas can deepen their flavor significantly.
- Make a double batch of the seasoned, sautéed chickpeas and use the extra for salads or grain bowls throughout the week.