Mediterranean Chickpea Wrap (Printable View)
A wholesome wrap with spiced chickpeas, fresh vegetables, and tangy yogurt sauce for a quick, flavorful meal.
# Ingredient List:
→ Chickpea Filling
01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - ½ teaspoon ground coriander
06 - ¼ teaspoon chili flakes (optional)
07 - Salt and black pepper, to taste
→ Fresh Vegetables
08 - 1 medium cucumber, diced
09 - 2 medium tomatoes, diced
10 - ½ small red onion, thinly sliced
11 - 1 cup (1 oz) baby spinach or mixed greens
12 - ¼ cup (1 oz) Kalamata olives, pitted and sliced
→ Yogurt Sauce
13 - ½ cup (4 oz) Greek yogurt
14 - 1 tablespoon lemon juice
15 - 1 tablespoon fresh dill or parsley, chopped
16 - 1 small garlic clove, minced
17 - Salt and black pepper, to taste
→ Wrap
18 - 4 large whole wheat tortillas or flatbreads
# How to Make It:
01 - Combine chickpeas with olive oil, cumin, smoked paprika, ground coriander, chili flakes, salt, and pepper in a bowl and mix thoroughly.
02 - Heat a non-stick skillet over medium heat and sauté the chickpea mixture for 5 to 7 minutes until golden and aromatic, stirring occasionally. Remove from heat.
03 - Whisk together Greek yogurt, lemon juice, chopped dill or parsley, minced garlic, salt, and pepper in a small bowl until smooth.
04 - Heat the tortillas in a dry skillet or microwave briefly until pliable and easy to fold.
05 - Spread a generous spoonful of yogurt sauce along the center of each tortilla. Layer baby spinach, diced cucumber, tomatoes, red onion, olives, and the sautéed chickpeas on top.
06 - Roll up each tortilla tightly, tucking in the ends, then cut in half and serve immediately.
# Expert Suggestions:
01 -
- Ready in 25 minutes but tastes like you've been cooking all morning.
- Works perfectly as a packed lunch, light dinner, or impressive meal for guests who think you're far more organized than you actually are.
02 -
- Don't skip the sautéing step for the chickpeas—this is what separates a good wrap from one you'll actually crave.
- Warm your tortillas properly, or they'll tear and make you question your life choices.
03 -
- Toast your spices in the oil for a few seconds before adding the chickpeas if you want even deeper flavor—this small gesture compounds.
- Slice your red onion paper-thin and eat a wrap within an hour while everything's still warm; that's when all the flavors actually know each other.