Mediterranean Chickpea Wrap (Printable)
Vibrant wrap filled with spiced chickpeas, fresh vegetables, and creamy yogurt-tahini sauce for a wholesome meal.
# What You'll Need:
→ Chickpeas
01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1/2 tsp smoked paprika
05 - 1/2 tsp ground coriander
06 - 1/4 tsp salt
07 - 1/4 tsp black pepper
→ Vegetables
08 - 1 cup cucumber, diced
09 - 1 cup cherry tomatoes, halved
10 - 1/2 small red onion, thinly sliced
11 - 1/2 cup kalamata olives, pitted and sliced
12 - 1/4 cup fresh parsley, chopped
13 - 1/4 cup feta cheese, crumbled (optional)
→ Sauce
14 - 1/2 cup Greek yogurt
15 - 2 tbsp tahini
16 - 1 tbsp lemon juice
17 - 1 garlic clove, minced
18 - Pinch of salt
→ Wraps
19 - 4 large whole wheat tortillas or flatbreads
# How To Make:
01 - Heat olive oil in a skillet over medium heat. Add chickpeas, cumin, smoked paprika, ground coriander, salt, and black pepper. Sauté for 5 to 6 minutes, stirring occasionally, until chickpeas turn golden and emit a fragrant aroma. Remove from heat.
02 - In a small bowl, whisk together Greek yogurt, tahini, lemon juice, minced garlic, and a pinch of salt until smooth.
03 - Lay each tortilla or flatbread flat. Spread a generous spoonful of the sauce along the center of each.
04 - Top the sauce with sautéed chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, kalamata olives, chopped parsley, and crumbled feta cheese if desired.
05 - Fold the sides over the filling and roll the wrap tightly. Slice in half and serve immediately.
# Expert Tips:
01 -
- It comes together in 25 minutes, which means lunch doesn't become a production.
- The tahini-yogurt sauce is so creamy and tangy that you'll find yourself making extra just to have on hand.
- It's hearty enough to feel like a real meal but light enough that you won't need a nap afterward.
- Everything can be prepped ahead, so weeknight dinners become genuinely stress-free.
02 -
- Don't skip rinsing the canned chickpeas; that starch is the difference between chickpeas that stay whole and ones that turn to mush under heat.
- The sauce can be made hours ahead and actually tastes better the next day once the flavors have gotten to know each other, which means you can prep it for grab-and-go meals.
- If your tortillas are on the thicker side, warming them gently in a dry skillet for just 30 seconds makes them pliable and way less likely to tear when you roll.
03 -
- Toast your cumin, paprika, and coriander together in a dry pan for 30 seconds before adding them to the chickpeas; it deepens the flavor in a way that feels almost magical.
- If you're making these for a crowd, lay everything out as a build-your-own situation so people can customize their own wraps and you're not playing wrap architect for everyone.