Chickpea & Feta Wrap with Veggies & Yogurt Sauce
Description
This Chickpea & Feta Wrap is a refreshing, protein-packed, Mediterranean-style meal. Creamy yogurt-garlic sauce pairs with crunchy fresh vegetables, tangy feta, and hearty smashed chickpeas to create a balanced wrap that’s perfect for lunch, meal prep, or a light dinner. It’s ready in 20 minutes and requires no cooking—just mix, assemble, and enjoy!
Time Overview
Step Time
Prep vegetables 5 min
Make yogurt sauce 5 min
Prepare chickpea filling 5 min
Assemble wraps 5 min
Total Time 20 minutes
Ingredients (2–3 wraps)
For the Chickpea Filling
1 can (15 oz / 400 g) chickpeas, drained & rinsed
1–2 tbsp olive oil
1 tsp lemon juice
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1/2 tsp paprika (optional)
1/4 tsp cumin (optional
1/4 cup crumbled feta cheese
For the Veggies
1/2 cup shredded lettuce (or spinach)
1/2 cup diced cucumber
1/2 cup sliced bell peppers
1/4 cup grated carrot
1–2 tbsp red onion, thinly sliced (optional)
For the Yogurt Sauce
1/2 cup plain Greek yogurt
1 clove garlic, minced (or 1/4 tsp garlic powder)
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp chopped fresh dill or parsley (optional)
Salt and pepper to taste
For the Wraps
2–3 large tortillas or whole-wheat wraps
Instructions
1. Prepare the Yogurt Sauce (5 minutes)
In a small bowl, combine Greek yogurt, minced garlic, lemon juice, olive oil, and dill/parsley (if using).
Stir until smooth.
Add salt and pepper to taste.
Set aside to let flavors develop.
2. Make the Chickpea & Feta Filling (5 minutes)
Add chickpeas to a medium bowl.
Use a fork to lightly mash half of them (leaving some whole for texture).
Mix in olive oil, lemon juice, salt, pepper, paprika, and cumin.
Stir in crumbled feta.
3. Prepare the Vegetables (5 minutes)
Chop cucumber, slice peppers, grate carrots, and shred lettuce.
Keep everything in separate bowls for easy assembly.
4. Assemble the Wraps (5 minutes)
Warm tortillas slightly (microwave 10 seconds or pan 10–15 seconds) to make them flexible.
Spread 2–3 tablespoons of yogurt sauce in a line down the center.
Add a generous scoop of chickpea mixture.
Layer the fresh veggies on top.
Drizzle a little more yogurt sauce if desired.
Roll the wrap tightly: fold the sides in, then roll from the bottom upward.
5. Serve
Slice in half and serve immediately.
Great with a side of fruit, chips, or soup!
Variations
Spicy Version: Add chili flakes, hot sauce, or sriracha to the yogurt sauce.
Vegan Option: Replace yogurt with vegan yogurt and feta with vegan feta or olives.
Extra Protein: Add grilled chicken or tofu.
Crunch Factor: Add roasted chickpeas or toasted nuts.
Storage & Meal Prep
Assembled wrap: 1 day in the fridge (may soften).
Components stored separately: 3–4 days.
Yogurt sauce lasts 3–5 days in an airtight container.
Frequently Asked Questions (Q&A)
1. Can I use canned chickpeas?
Yes! Just rinse and drain them well. You can also use freshly cooked chickpeas.
2. Can the wrap be made ahead of time?
Yes, but it’s best to store the filling, yogurt sauce, and veggies separately to prevent sogginess. Assemble right before eating.
3. What’s the best bread or wrap to use?
Large flour tortillas, whole-wheat wraps, spinach wraps, or lavash all work well.
4.can I make it gluten-free?
Yes—use gluten-free tortillas.
5. Is this recipe healthy?
Very! It’s high in fiber (chickpeas + veggies), packed with protein (chickpeas, feta, yogurt), and contains healthy fats (olive oil).
6. Can I add avocado?
Absolutely! Avocado adds creaminess and healthy fats.
7. What can I use instead of yogurt sauce?
Try hummus, tzatziki, tahini dressing, or ranch dressing.