Mediterranean Chickpea Wrap (Printable Version)
Vibrant wrap with spiced chickpeas, fresh vegetables, and tangy yogurt sauce, ideal for a quick, wholesome 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 - 1/2 teaspoon ground coriander
06 - 1/4 teaspoon chili flakes (optional)
07 - Salt and pepper, to taste
→ Fresh Vegetables
08 - 1 medium cucumber, diced
09 - 2 medium tomatoes, diced
10 - 1/2 small red onion, thinly sliced
11 - 1 cup (1 oz) baby spinach or mixed greens
12 - 1/4 cup (1 oz) Kalamata olives, pitted and sliced
→ Yogurt Sauce
13 - 1/2 cup (4 fl 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 pepper, to taste
→ Wrap
18 - 4 large whole wheat tortillas or flatbreads
# Directions:
01 - Combine chickpeas with olive oil, cumin, smoked paprika, coriander, chili flakes, salt, and pepper in a bowl and toss thoroughly.
02 - Heat a non-stick skillet over medium heat and cook the chickpea mixture for 5 to 7 minutes, stirring occasionally until golden and fragrant. Remove from heat.
03 - Whisk together Greek yogurt, lemon juice, dill or parsley, minced garlic, salt, and pepper in a small bowl until smooth.
04 - Heat tortillas in a dry skillet or microwave until pliable and warm.
05 - Spread a generous spoonful of yogurt sauce down the center of each tortilla. Layer spinach, cucumber, tomatoes, red onion, olives, and sautéed chickpeas evenly over the sauce.
06 - Roll tortillas tightly, tucking in the ends, then cut each wrap in half and serve immediately.
# Expert Tips:
01 -
- It comes together in under 25 minutes, which means weeknight dinner without the takeout guilt.
- The spiced chickpeas stay crispy enough to give you texture, but soft enough that they feel substantial and satisfying.
- You can prep everything ahead and assemble on the fly, making it perfect for meal prep or feeding a crowd without stress.
02 -
- If your chickpeas are too wet, they'll steam and get mushy instead of crispy—always pat them dry before adding oil and heat.
- Warming the tortillas makes an enormous difference in how well they hold up; a cold tortilla will crack when you roll it, no matter how gently you try.
- The yogurt sauce is your friend here—don't skimp on it, and make sure it has enough lemon juice and garlic to carry flavor through the whole wrap.
03 -
- Make the yogurt sauce and cut your vegetables the night before, but sauté the chickpeas just before assembling—they stay crispier that way and the wrap feels fresher.
- If you're feeding a crowd, lay out an assembly line with all your components—people love building their own wraps and choosing how much of each ingredient they want.