Mediterranean Chickpea Wrap (Printable)
A wholesome wrap with spiced chickpeas, fresh vegetables, and tangy yogurt sauce for a tasty, light meal.
# What You'll Need:
→ 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 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 chopped fresh dill or parsley
16 - 1 small garlic clove, minced
17 - Salt and pepper, to taste
→ Wrap
18 - 4 large whole wheat tortillas or flatbreads
# Directions:
01 - Combine chickpeas with olive oil, ground cumin, smoked paprika, ground coriander, chili flakes, salt, and pepper in a bowl. Toss until evenly coated.
02 - Heat a non-stick skillet over medium heat. Add chickpea mixture and sauté for 5 to 7 minutes, stirring occasionally, until golden and aromatic. Remove from heat.
03 - In a small bowl, whisk Greek yogurt, lemon juice, chopped dill or parsley, minced garlic, salt, and pepper until smooth.
04 - Heat tortillas or flatbreads in a dry skillet or microwave until soft and pliable.
05 - Spread a spoonful of yogurt sauce down the center of each tortilla. Layer baby spinach, cucumber, tomatoes, red onion, olives, and sautéed chickpeas on top.
06 - Roll the tortilla tightly, tucking in the ends as you go. Cut each wrap in half and serve immediately.
# Cooking Tips:
01 -
- It comes together in under 30 minutes, which means lunch doesn't have to be a project.
- The spiced chickpeas stay crispy and warm even if you eat it hours later, making it perfect for meal prep or taking to work.
- One batch of yogurt sauce transforms the entire wrap into something that tastes far more complex than the effort required.
02 -
- Rinse your chickpeas thoroughly, otherwise they'll release starch and steam rather than crisp up, which changes the entire texture of the dish.
- Don't assemble your wraps more than an hour before eating if you're using watery ingredients like tomato without a barrier, as the tortilla will get soggy.
- The yogurt sauce is where you can taste-test and adjust everything—if it needs more brightness, add lemon; if it needs more punch, add garlic.
03 -
- The secret to non-soggy wraps is spreading the yogurt sauce first—it creates a barrier between the tortilla and wet ingredients.
- Warm your tortillas properly, otherwise they'll crack or feel tough, which completely changes how the wrap feels to eat.