Delicious Spiced Chickpea and Feta Wrap
This wrap is a perfect blend of warm spiced chickpeas, tangy feta, crisp veggies, and creamy yogurt dressing — all rolled up in soft flatbread or pita. It’s light, satisfying, and packed with Mediterranean-inspired goodness. Perfect for lunch, dinner, or meal prep!
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients
For the Spiced Chickpeas
1 can (400g / 14 oz) chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp ground coriander
¼ tsp garlic powder
Pinch of chili flakes
Salt and black pepper, to taste
For the Wrap Filling
2 large wraps, pitas, or flatbreads
½ cup crumbled feta cheese
½ cup chopped cucumber
½ cup cherry tomatoes, halved
¼ red onion, thinly sliced
A handful of baby spinach or arugula
Optional: sliced avocado or roasted red peppers
For the Yogurt Garlic Sauce
½ cup Greek yogurt
1 tbsp olive oil
Juice of ½ lemon
1 small garlic clove, minced
1 tbsp chopped fresh dill or parsley
Salt and pepper, to taste
Instructions
1. Cook the Spiced Chickpeas
Heat olive oil in a skillet over medium heat.
Add chickpeas, cumin, paprika, coriander, garlic powder, chili flakes, salt, and pepper.
Saute for 6–8 minutes, stirring often, until the chickpeas are golden and slightly crispy.
Remove from heat and set aside.
2. Make the Yogurt Garlic Sauce
In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, and herbs.
Season with salt and pepper to taste.
3. Assemble the Wrap
Warm your wraps or pitas slightly in a dry pan or microwave for a few seconds.
Spread a generous spoonful of yogurt garlic sauce on each wrap.
Add a layer of greens, tomatoes, cucumber, onion, and spiced chickpeas.
Sprinkle crumbled feta over the top.
Optional: drizzle with extra lemon juice or olive oil for brightness.
Roll up the wrap tightly and slice in half to serve.
Notes & Tips
Make it extra crispy: Roast the chickpeas in the oven at 400°F (200°C) for 20–25 minutes for extra crunch.
For meal prep: Store fillings separately and assemble wraps fresh to prevent sogginess.
Add grains: Add a spoonful of cooked quinoa or couscous for extra texture.
Vegan option: Use vegan feta and a plant-based yogurt for a dairy-free version.
Frequently Asked Questions
Q: Can I use canned or freshly cooked chickpeas?
Both work great! If using home-cooked chickpeas, make sure they’re well-drained and patted dry before sauteing.
Q: Can I make it ahead of time?
Yes — the chickpeas and sauce can be made up to 3 days ahead. Assemble the wrap right before eating.
Q: Can I serve it cold?
Definitely! It’s delicious warm or chilled, making it perfect for lunchboxes or picnics.
Nutritional Information
Calories: 420
Protein: 18g
Fat: 18g
Carbohydrates: 46g
Fiber: 8g
Sugar: 6g