Chickpea and Feta Wrap with Yogurt Sauce
This wrap combines spiced chickpeas, tangy feta, crisp vegetables, and a refreshing herbed yogurt sauce. It’s easy to assemble, portable, and makes a balanced lunch or light dinner that’s both filling and Mediterranean-friendly.
Prep: 10 minutes
Cook: 10 minutes
Total: 20 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 cumin
½ tsp garlic powder
½ tsp dried oregano
Salt & black pepper, to taste
For the Yogurt Sauce
½ cup plain Greek yogurt
1 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove, minced or grated
1 tbsp fresh dill or parsley, chopped
Salt & black pepper, to taste
For the Wrap Assembly
4 whole wheat or regular tortilla wraps
½ cup crumbled feta cheese
1 cup baby spinach or arugula
1 cup cucumber, sliced into thin sticks
1 cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
Instructions
1. Prepare the Chickpeas
Pat chickpeas dry with paper towels.
Heat olive oil in a skillet over medium heat.
Add chickpeas, paprika, cumin, garlic powder, oregano, salt, and pepper.
Cook for 6–8 minutes, stirring occasionally, until golden and slightly crispy.
2. Make the Yogurt Sauce
In a small bowl, mix Greek yogurt, lemon juice, olive oil, garlic, dill/parsley, salt, and pepper.
Stir until smooth and creamy. Taste and adjust seasoning.
3. Assemble the Wraps
Warm tortillas in a skillet or microwave for flexibility.
Spread 2 tbsp yogurt sauce on each tortilla.
Add a layer of spinach or arugula.
Spoon in chickpeas, cucumber, tomatoes, and red onion.
Sprinkle crumbled feta on top.
Roll up tightly, slice in half, and serve.
Notes & Tips
Meal Prep Friendly: Keep fillings and sauce separate until ready to assemble.
Extra Flavor: Add olives, roasted peppers, or sun-dried tomatoes.
Make it a Bowl: Serve the fillings over quinoa or couscous instead of in a wrap.
Vegan Option: Use coconut yogurt and vegan feta or avocado slices.
Frequently Asked Questions
Q: Can I roast the chickpeas instead of pan-frying?
A: Yes — roast at 400°F (200°C) for 25 minutes for extra crispiness.
Q: What wraps work best?
A: Whole wheat tortillas, spinach wraps, or pita breads all work well.
Q: Can I store assembled wraps?
A: Best enjoyed fresh, but you can wrap tightly in foil and refrigerate for up to 1 day.
Nutritional Information
Calories: 340
Protein: 15 g
Carbs: 43 g
Fiber: 8 g
Fat: 12 g
Sodium: 510 mg