Mediterranean Chickpea Wrap (Printable Version)
A vibrant wrap with spiced chickpeas, crisp vegetables, and creamy tzatziki for a fresh, wholesome meal.
# What You Need:
→ Chickpea Filling
01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - 1/2 teaspoon ground coriander
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Tzatziki
08 - 1 cup plain Greek yogurt
09 - 1/2 cucumber, grated and excess water squeezed out
10 - 1 clove garlic, minced
11 - 1 tablespoon fresh dill, chopped
12 - 1 tablespoon fresh lemon juice
13 - 1 tablespoon olive oil
14 - 1/4 teaspoon salt
15 - 1/8 teaspoon black pepper
→ Vegetables & Wrap
16 - 4 large whole wheat tortillas or flatbreads
17 - 1 cup baby spinach or mixed greens
18 - 1/2 red onion, thinly sliced
19 - 1 cup cherry tomatoes, halved
20 - 1/2 cup crumbled feta cheese (optional)
21 - 1/4 cup Kalamata olives, pitted and sliced
# How to Make It:
01 - Heat olive oil in a skillet over medium heat. Add chickpeas, cumin, smoked paprika, coriander, salt, and black pepper. Sauté for 5 to 7 minutes, stirring occasionally, until chickpeas are golden and aromatic. Remove from heat and lightly mash some chickpeas to enhance texture.
02 - Combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, olive oil, salt, and pepper in a bowl. Mix thoroughly and refrigerate until ready to use.
03 - Place each tortilla on a flat surface. Spread 2 tablespoons of tzatziki along the center. Layer with spinach or greens, sautéed chickpeas, red onion, cherry tomatoes, olives, and feta cheese if using.
04 - Roll the wrap tightly, folding in the sides to secure filling. Slice in half and serve with additional tzatziki on the side.
# Expert Advice:
01 -
- It comes together in under half an hour, even when youre distracted by a podcast or a phone call.
- The spiced chickpeas have this crispy edge that makes every bite feel intentional, not just healthy by accident.
- Tzatziki made at home tastes nothing like the store bought kind, its brighter and somehow more forgiving.
02 -
- Squeeze the cucumber dry or your tzatziki will leak and turn the tortilla soggy within minutes, I ruined two wraps before I figured this out.
- Warm the tortillas for ten seconds in a dry skillet before filling them, cold tortillas crack when you roll them and the whole thing falls apart in your hands.
03 -
- Toast the cumin and coriander in the dry skillet for thirty seconds before adding the oil and chickpeas, it wakes up the spices and makes the whole kitchen smell incredible.
- If your tortillas are stale or a little dry, wrap them in a damp towel and microwave for fifteen seconds, they become soft and pliable again like magic.