Chickpea and Feta Wrap with Roasted Red Pepper Yogurt Sauce
This Mediterranean wrap combines creamy roasted red pepper yogurt sauce with spiced chickpeas, crumbled feta, and fresh crunchy vegetables. It’s quick to make, portable, and packed with protein, fiber, and flavor. Perfect for meal prep, picnics, or a refreshing weeknight dinner.
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Servings: 4 wraps
Ingredients
For the Chickpeas:
1 can (15 oz / 400 g) chickpeas, drained & rinsed
1 tbsp olive oil
1 tsp smoked paprika
½ tsp garlic powder
½ tsp cumin
½ tsp dried oregano
Salt & black pepper, to taste
For the Roasted Red Pepper Yogurt Sauce:
½ cup plain Greek yogurt
1 roasted red pepper
1 small garlic clove
1 tbsp lemon juice
1 tbsp olive oil
Salt & black pepper, to taste
For the Wrap Assembly:
4 whole wheat or regular tortilla wraps (10-inch)
½ cup crumbled feta cheese
1 cup cucumber, thinly sliced
1 cup cherry tomatoes, halved
½ cup red onion, thinly sliced
1 cup baby spinach or arugula
Fresh dill or parsley
Instructions
1. Prepare the Chickpeas
Pat chickpeas dry with a paper towel.
Heat olive oil in a skillet over medium heat.
Add chickpeas, smoked paprika, garlic powder, cumin, oregano, salt, and pepper.
Cook for 6–8 minutes, stirring occasionally, until slightly crispy and golden.
2. Make the Roasted Red Pepper Yogurt Sauce
In a blender or food processor, combine yogurt, roasted red pepper, garlic, lemon juice, olive oil, salt, and pepper.
Blend until smooth and creamy. Taste and adjust seasoning.
3. Assemble the Wraps
Warm tortillas briefly in a pan or microwave.
Spread 2–3 tbsp of roasted red pepper yogurt sauce on each tortilla.
Add a layer of spinach or arugula.
Top with spiced chickpeas, cucumber, tomatoes, onion, and crumbled feta.
Sprinkle fresh dill or parsley if using.
Roll the wrap tightly, slice in half, and serve.
Notes & Tips
Make Ahead: Chickpeas and sauce can be prepared up to 3 days in advance and stored separately in the fridge.
Gluten-Free: Use gluten-free wraps or collard green leaves for a lighter option.
Extra Flavor: Add olives, sun-dried tomatoes, or roasted zucchini inside the wrap.
Protein Boost: Add grilled chicken, shrimp, or falafel if desired.
Frequently Asked Questions
Q: Can I use canned roasted red peppers?
A: Yes! Jarred roasted red peppers work perfectly and save time.
Q: Can I make it vegan?
A: Absolutely — just use coconut yogurt or another plant-based yogurt, and swap feta with vegan feta or avocado slices.
Q: Can I serve it as a bowl instead of a wrap?
A: Yes — layer everything over quinoa, rice, or couscous for a hearty Mediterranean bowl.
Nutritional Information
Calories: 340
Protein: 14 g
Carbs: 44 g
Fiber: 8 g
Fat: 12 g
Sodium: 520 mg