Chickpea Feta Wraps
Chickpea Feta Wraps are a satisfying and wholesome fusion of mashed chickpeas, creamy feta, fresh vegetables, and a tangy herb dressing all rolled into a soft wrap or pita. With fiber, protein, and bold Mediterranean flavors, these wraps are perfect for a nourishing lunch or a light dinner. They’re also excellent for meal prep or grab-and-go meals.
Prep Time & Details
Prep Time: 15 minutes
Cook Time: 0 minutes (no cooking required)
Total Time: 15 minutes
Servings: 4 wraps
Difficulty: Easy
Dietary Info: Vegetarian, Mediterranean Diet-friendly
Ingredients
For the Chickpea Feta Filling:
1 can (15 oz) chickpeas, drained and rinsed
½ cup crumbled feta cheese
2 tablespoons plain Greek yogurt (or tahini for vegan option)
1 tablespoon olive oil
1 tablespoon lemon juice
1 clove garlic, minced
¼ teaspoon cumin (optional)
Salt & black pepper to taste
2 tablespoons chopped parsley or dill
For Assembly:
4 whole wheat or spinach wraps (or pita pockets)
1 cup baby spinach or arugula
1 small cucumber, thinly sliced or julienned
1 medium tomato, sliced or chopped
¼ red onion, thinly sliced
Optional: olives, shredded carrots, or a drizzle of balsamic glaze or hot sauce
Instructions
Make the Filling:
In a medium bowl, mash chickpeas with a fork or potato masher until chunky (not a paste).
Add feta, yogurt, olive oil, lemon juice, garlic, cumin, salt, pepper, and herbs.
Stir until well combined. Taste and adjust seasoning.
Warm the Wraps (optional):
Heat wraps or pitas on a dry skillet for 10–15 seconds per side to soften.
Assemble the Wraps:
Lay each wrap flat and layer with spinach or arugula.
Spoon 2–3 tablespoons of chickpea-feta mixture in the center.
Top with cucumber, tomato, red onion, and any additional toppings.
Wrap & Serve:
Roll up tightly like a burrito or fold into a pocket.
Cut in half and serve, or wrap in parchment to store.
Notes & Tips
Meal prep friendly: Make the filling ahead and store for up to 3 days in the fridge.
Make it vegan: Use vegan feta and tahini instead of yogurt.
Spice it up: Add a dash of cayenne, chili flakes, or harissa to the filling.
Make it a bowl: Skip the wrap and serve the filling over greens or grains like quinoa or bulgur.
Low-carb option: Use lettuce leaves or low-carb wraps.
FAQs
Q: Can I use canned chickpeas straight from the can?
A: Yes! Just rinse and drain them well before using.
Q: Is this good for lunchboxes?
A: Yes, they hold well when wrapped tightly and stored cold. Keep sauce separate if packing in advance.
Q: Can I use hummus instead of Greek yogurt?
A: Absolutely! It gives a creamy texture with a slightly different flavor profile.
Q: How do I keep wraps from tearing?
A: Warm them first and avoid overfilling. You can double-wrap if needed.
Q: Can I add protein?
A: Yes—grilled chicken or hard-boiled eggs pair nicely if you’re not keeping it vegetarian.
Nutritional Information
Calories: 310
Protein: 12g
Fat: 14g
Carbohydrates: 34g
Fiber: 7g
Sugar: 4g
Sodium: 520mg
Calcium: 20% DV
Iron: 15% DV
Vitamin C: 35% DV