Mediterranean Chickpea Wrap (Printable)
Wholesome Mediterranean wrap featuring spiced chickpeas, crisp vegetables, and creamy yogurt sauce for a vibrant meal.
# What You'll Need:
→ Chickpea Filling
01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - ½ teaspoon ground coriander
06 - ¼ teaspoon chili flakes (optional)
07 - Salt and black pepper, to taste
→ Fresh Vegetables
08 - 1 medium cucumber, diced
09 - 2 medium tomatoes, diced
10 - ½ small red onion, thinly sliced
11 - 1 cup (1 oz) baby spinach or mixed greens
12 - ¼ cup (1 oz) Kalamata olives, pitted and sliced
→ Yogurt Sauce
13 - ½ cup (4 oz) Greek yogurt
14 - 1 tablespoon lemon juice
15 - 1 tablespoon chopped fresh dill or parsley
16 - 1 small garlic clove, minced
17 - Salt and black pepper, to taste
→ Wrap
18 - 4 large whole wheat tortillas or flatbreads
# How to Make It:
01 - Combine chickpeas with olive oil, cumin, smoked paprika, coriander, chili flakes, salt, and pepper in a bowl; mix thoroughly.
02 - Heat a non-stick skillet over medium; add seasoned chickpeas and sauté for 5 to 7 minutes, stirring occasionally, until golden and aromatic; remove from heat.
03 - Whisk Greek yogurt with lemon juice, chopped dill or parsley, minced garlic, salt, and pepper in a small bowl until smooth.
04 - Heat tortillas or flatbreads in a dry skillet or microwave until flexible.
05 - Spread a generous spoonful of yogurt sauce onto each tortilla; layer spinach, cucumber, tomatoes, red onion, olives, and sautéed chickpeas on top.
06 - Roll up each tortilla tightly, tucking in the ends; cut in half and serve immediately.
# Expert Advice:
01 -
- Ready in 25 minutes with virtually no fuss, and it tastes like you spent hours planning it.
- The spiced chickpeas stay hearty enough to satisfy, but paired with fresh vegetables they feel bright and genuinely nourishing.
- Once you nail the yogurt sauce, you'll find yourself making extra just to keep in the fridge.
02 -
- Don't skip rinsing the canned chickpeas—that starchy liquid prevents them from crisping up in the skillet.
- Warm your wraps, even if it seems unnecessary; a cold tortilla will crack when you roll it, but a warm one folds like silk.
- The yogurt sauce is more important than you might think—it's the glue that holds everything together and prevents the wraps from falling apart mid-bite.
03 -
- Toast your spices in the hot oil for a few seconds before adding the chickpeas—it releases their essential oils and deepens their flavor significantly.
- If your wraps keep falling apart, you're rolling them too loose; roll firmly from one end, tucking the sides in as you go, and the first wrap is always a practice round.