Mediterranean Chickpea Wrap (Printable Version)
A vibrant, protein-packed wrap featuring spiced chickpeas, fresh vegetables, and a creamy tahini-yogurt sauce. Ideal for any meal.
# What You'll Need:
→ Spiced Chickpeas
01 - 2 cups canned chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1/2 teaspoon smoked paprika
05 - 1/2 teaspoon ground coriander
06 - 1/4 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Tahini-Yogurt Sauce
08 - 1/3 cup plain Greek yogurt
09 - 2 tablespoons tahini
10 - 1 tablespoon fresh lemon juice
11 - 1 garlic clove, minced
12 - 1/4 teaspoon salt
13 - 2 to 3 tablespoons water, as needed to thin
→ Assembly Components
14 - 4 large whole wheat tortillas or wraps
15 - 1 cup diced cucumber
16 - 1 cup halved cherry tomatoes
17 - 1/2 small red onion, thinly sliced
18 - 1 cup baby spinach or mixed greens
19 - 1/4 cup crumbled feta cheese (optional)
20 - 2 tablespoons fresh parsley, chopped
# Step-by-Step:
01 - In a medium bowl, combine the drained chickpeas with olive oil, ground cumin, smoked paprika, ground coriander, salt, and black pepper. Toss gently to ensure all chickpeas are evenly coated.
02 - Heat a nonstick skillet over medium heat. Add the spiced chickpeas and sauté for 5 to 7 minutes, stirring frequently, until they are lightly crisped and fragrant. Remove from heat and set aside.
03 - In a small bowl, whisk together the plain Greek yogurt, tahini, fresh lemon juice, minced garlic, and salt. Gradually incorporate 2 to 3 tablespoons of water, stirring until the sauce achieves a smooth, creamy, and pourable consistency.
04 - Gently warm the whole wheat tortillas in a dry skillet or microwave for a few seconds. This makes them more pliable and easier to roll without cracking.
05 - Lay each warm tortilla flat. Spread a generous portion of the prepared tahini-yogurt sauce evenly over the surface of each tortilla.
06 - Arrange a layer of baby spinach or mixed greens, diced cucumber, halved cherry tomatoes, and thinly sliced red onion over the sauce. Top with the sautéed spiced chickpeas, then sprinkle with crumbled feta cheese (if desired) and chopped fresh parsley.
07 - Carefully roll each tortilla tightly, tucking in the sides as you proceed to secure the fillings. Slice each wrap in half diagonally and serve immediately.
# Expert Advice:
01 -
- It's an absolute lifesaver for those weeknights when you want something satisfying but have zero energy to cook.
- The burst of fresh flavors makes you feel like you've just been whisked away to a sunny Greek isle, even if you're just sitting in your kitchen.
02 -
- Never overcrowd the skillet when cooking the chickpeas; they won't get crispy, just steamy and soft, which isn't the texture we're aiming for.
- Always taste your tahini sauce before adding all the water; sometimes you need a little more lemon or salt to balance it perfectly, especially with different brands of tahini.
03 -
- If your tahini sauce is too thick even after adding water, a tiny splash of olive oil can sometimes help emulsify it and create a smoother, silkier consistency.
- For an extra layer of flavor and texture, lightly toast your tortillas on a dry pan until they just start to puff before assembling; it adds a lovely warmth and subtle chew that really elevates the wrap.