Mediterranean Chickpea and Peppers Wraps
These wraps are packed with roasted chickpeas, colorful bell peppers, fresh herbs, and a creamy Greek yogurt-tahini sauce. The combination of warm spiced vegetables and cool tangy sauce gives a classic Mediterranean balance of flavor — nutritious, filling, and perfect for lunch or dinner.
⏱️ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the Filling:
1 can (400 g) chickpeas, drained and rinsed
1 medium red bell pepper, sliced
1 medium yellow or green bell pepper, sliced
½ red onion, thinly sliced
2 tbsp olive oil
½ tsp ground cumin
½ tsp paprika
¼ tsp garlic powder
Salt and black pepper, to taste
¼ tsp oregano or za’atar (optional, for Mediterranean aroma)
For the Creamy Yogurt-Tahini Sauce:
½ cup Greek yogurt (or plain yogurt)
1 tbsp tahini
1 tbsp lemon juice
1 tsp olive oil
1 small garlic clove, minced
Salt and pepper, to taste
Water to thin, if needed
For Assembling:
4 whole wheat wraps or flatbreads (like pita or lavash)
½ cup fresh spinach or arugula
¼ cup crumbled feta cheese (optional but adds great flavor)
1 small tomato, diced
2 tbsp fresh parsley or mint, chopped
Instructions
1. Roast the Chickpeas & Veggies
Preheat oven to 200°C (400°F).
On a baking sheet, combine chickpeas, bell peppers, and onion with olive oil, cumin, paprika, garlic powder, salt, and pepper.
Toss well and roast for 20 minutes, stirring halfway, until golden and slightly crisp.
2. Prepare the Yogurt-Tahini Sauce
In a small bowl, whisk together yogurt, tahini, lemon juice, olive oil, garlic, salt, and pepper.
Add a splash of water if it’s too thick. Set aside.
3. Warm the Wraps
Heat wraps or flatbreads in a dry skillet for 20–30 seconds per side to make them soft and flexible.
4. Assemble the Wraps
Lay each wrap on a plate.
Spread a spoonful of yogurt-tahini sauce in the center.
Add spinach (or arugula), roasted chickpeas and peppers, diced tomato, feta (if using), and fresh herbs.
Drizzle with a little more sauce.
Fold and roll tightly.
5. Serve
Serve warm or at room temperature.
Wrap in foil or parchment for an easy on-the-go meal!
Notes & Tips
Vegan version: Use plant-based yogurt or tahini-only dressing, skip the feta.
Add crunch: Sprinkle toasted almonds or sunflower seeds inside the wrap.
Extra freshness: Add sliced cucumber or pickled onions.
Make it spicy (optional): Add a pinch of chili flakes or a drizzle of harissa.
frequently asked questions FAQs
Q: Can I meal prep this?
Yes! Store roasted chickpeas and peppers in an airtight container for up to 3 days. Assemble wraps just before eating.
Q: Can I use hummus instead of the yogurt sauce?
Absolutely — hummus makes a great substitute if you prefer a creamier vegan option.
Q: Can I serve this without a wrap?
Yes! It’s also amazing as a Mediterranean chickpea and pepper bowl over couscous or quinoa.
Nutritional Information
Calories: 350 kcal
Protein: 13 g
Fat: 14 g
Carbohydrates: 42 g
Fiber: 9 g
Sugars: 6 g