& Feta Wrap with Veggies & Tahini Sauce Recipe

If you’re craving a meal that’s bursting with Mediterranean flavors, fresh veggies, and creamy tang, the & Feta Wrap with Veggies & Tahini Sauce is an absolute must-try. This wrap brings together tender chickpeas seasoned with smoky spices, crunchy cucumber and tomatoes, zesty red onion, and crumbly feta cheese, all tied together with a luscious homemade tahini sauce. It’s a colorful, satisfying, and nutrient-packed wrap that feels indulgent but is so simple to throw together. Whether you’re packing lunch or looking for a quick dinner fix, this & Feta Wrap with Veggies & Tahini Sauce promises a delightful taste adventure in every bite.

Ingredients You’ll Need

These ingredients are wonderfully straightforward yet crucial to creating the perfect balance in your wrap. Each element offers something special — from the creamy feta adding saltiness, to the fresh veggies bringing crunch and brightness, and the spices that elevate the chickpeas to vibrant new heights.

• 2 large tortillas or flatbreads: These serve as your delicious, sturdy base to hold all the fillings together.
• 1 can (15 oz) chickpeas, drained and rinsed: Chickpeas provide hearty texture and plant-based protein, making the wrap filling and nutritious.
• ½ cup crumbled feta: Adds a tangy creaminess that beautifully contrasts the fresh vegetables.
• 1 cup mixed greens (spinach or arugula): A fresh, peppery green layer that adds color and a light bite.
• ½ cup cucumber, diced: Cool and crisp, cucumber brings refreshing crunch and balances the richer elements.
• ½ cup cherry tomatoes, halved: These burst with juicy sweetness and vibrant color.
• ¼ small red onion, thinly sliced: Adds a sharp, tangy kick that wakes up your taste buds.
• 1 tbsp olive oil: Coats the chickpeas for flavor and helps the spices adhere perfectly.
• ½ tsp smoked paprika: Lends a warm smokiness that makes the chickpeas truly memorable.
• ½ tsp dried oregano: Classic Mediterranean herb lift that complements the feta and tahini effortlessly.
• Salt & pepper to taste: Essential for seasoning and tying all elements together.
• 2 tbsp tahini: This sesame-based paste is the heart of the tahini sauce, offering nutty richness.
• 1 tbsp lemon juice: Brightens and adds zesty freshness to the sauce.
• 1 tbsp water (more if needed to thin): Adjusts the tahini sauce to the perfect drizzle-able consistency.
• 1 small garlic clove, minced: Adds a subtle pungency that deepens the tahini sauce flavor.

How to Make & Feta Wrap with Veggies & Tahini Sauce

Step 1: Prepare the Chickpeas

Start by tossing your rinsed and drained chickpeas in a bowl with olive oil, smoked paprika, dried oregano, salt, and pepper until every chickpea is coated with those flavorful spices. Then, lightly mash about one-third of the chickpeas using a fork or potato masher. This mix of whole and mashed chickpeas is key for an exciting texture — creamy with a bit of bite all at once. Set this aside while you prepare your tahini sauce.

Step 2: Make the Tahini Sauce

In a small bowl, whisk together tahini, freshly squeezed lemon juice, minced garlic, water, and a pinch of salt. The goal is a smooth, creamy sauce that’s thick but still drizzles beautifully on the wrap. If it feels too thick, add a little more water, a teaspoon at a time, until it reaches that perfect consistency. This rich sauce will bring a delightful nutty and tangy lift to the wrap.

Step 3: Assemble the Wraps

Lay your tortillas flat on a clean surface and start layering. First, add a generous handful of mixed greens to act as a fresh, leafy base. Then, spoon the seasoned chickpeas evenly across each tortilla. Next, distribute the diced cucumber, halved cherry tomatoes, thinly sliced red onions, and finally sprinkle crumbled feta on top. Drizzle the tahini sauce generously over everything, making sure each bite gets that creamy zing. Roll the wrap tightly, securing all that delicious goodness inside, and slice in half for easy eating.

Step 4: Serve and Enjoy

Your & Feta Wrap with Veggies & Tahini Sauce is ready to be enjoyed right away. The freshness of the veggies combined with the hearty, spiced chickpeas and creamy sauce makes each bite a festival of flavors and textures. Perfect for a weekday lunch, quick dinner, or even a picnic snack.

How to Serve & Feta Wrap with Veggies & Tahini Sauce

Garnishes

Add a little extra flair with fresh herbs like chopped parsley or mint on top — they add a bright, herbaceous note that complements the tahini sauce beautifully. A sprinkle of toasted sesame seeds or a few lemon wedges on the side provide subtle enhancements that make the wrap feel even more special.

Side Dishes

This wrap pairs wonderfully with light, Mediterranean-inspired sides such as a crisp Greek salad, lemony quinoa, or even some marinated olives. For something warm, a simple bowl of tomato soup or roasted vegetable medley will round out your meal perfectly.

Creative Ways to Present

If you’re serving at a gathering or want to jazz it up, cut your & Feta Wrap with Veggies & Tahini Sauce into bite-sized pinwheels — these look fantastic on a platter and make a great finger food. Wrapping each half in parchment paper or serving it in a rustic basket lined with colorful napkins adds an inviting touch that beckons everyone to dig in.

Make Ahead and Storage

Storing Leftovers

If you happen to have leftovers, store the wraps wrapped tightly in plastic wrap or an airtight container in the fridge for up to 2 days. Keep in mind the veggies might release some water over time, so you may want to add fresh cucumber or tomato when eating later to retain crispness.

Freezing

This wrap is best enjoyed fresh, as freezing can alter the texture of the fresh veggies and tortilla. However, you can prepare the spiced chickpeas and tahini sauce separately and freeze those components for up to a month. Just thaw and assemble fresh when you’re ready.

Reheating

If you want to warm up your wrap, the best method is to unwrap and heat the seasoned chickpeas gently in a skillet or microwave. Then reassemble the wrap with fresh veggies and sauce to keep everything crisp and vibrant. Avoid heating the entire wrap to preserve the textures of the fresh ingredients.

FAQs

Can I use other types of cheese instead of feta?

Absolutely! While feta gives that signature tangy creaminess, goat cheese or paneer can also be delicious substitutes. Just choose something that crumbles easily to maintain the texture balance in the wrap.

Is this wrap suitable for a vegan diet?

To make it vegan, simply omit the feta cheese and consider adding extra veggies or a plant-based cheese alternative. The tahini sauce and chickpeas are already vegan-friendly, so it remains a filling and tasty option.

Can I make the tahini sauce ahead of time?

Yes, the tahini sauce can be prepared a day in advance and stored in an airtight container in the fridge. If it thickens, just whisk in a bit of water or lemon juice before serving to loosen it up.

What other veggies can I add to the wrap?

Feel free to get creative! Roasted red peppers, shredded carrots, or even thinly sliced radishes add great flavor and crunch. Just be mindful of adding too much moisture, which might make the wrap soggy.

How can I make this wrap gluten-free?

Simply use gluten-free tortillas or flatbreads available at most grocery stores. The rest of the ingredients are naturally gluten-free, so it’s an easy swap for those with dietary needs.

Final Thoughts

The & Feta Wrap with Veggies & Tahini Sauce is one of those rare dishes that’s effortless to prepare yet incredibly satisfying and flavorful. It balances protein, fresh vegetables, and creamy sauce in the most delicious way possible. I can’t encourage you enough to give it a try — whether you’re cooking for yourself or sharing with friends, it’s a guaranteed winner that brightens up any meal.

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