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& Feta Wrap with Veggies & Tahini Sauce Recipe

& Feta Wrap with Veggies & Tahini Sauce Recipe
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★★★★★

4.8 from 19 reviews

A vibrant and healthy Mediterranean chickpea and feta wrap packed with fresh veggies and a creamy tahini sauce, perfect for a quick, nutritious lunch or grab-and-go meal.

Ingredients

Scale

For the Wraps

  • 2 large tortillas or flatbreads
  • 1 can (15 oz) chickpeas, drained and rinsed
  • ½ cup crumbled feta
  • 1 cup mixed greens (spinach or arugula)
  • ½ cup cucumber, diced
  • ½ cup cherry tomatoes, halved
  • ¼ small red onion, thinly sliced
  • 1 tbsp olive oil
  • ½ tsp smoked paprika
  • ½ tsp dried oregano
  • Salt & pepper to taste

For the Tahini Sauce

  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tbsp water (more if needed to thin)
  • 1 small garlic clove, minced
  • Salt to taste

Instructions

  1. Prepare the Chickpeas: In a bowl, toss chickpeas with olive oil, smoked paprika, dried oregano, salt, and pepper. Lightly mash about one-third of the chickpeas with the back of a spoon to create a varied texture, then set aside.
  2. Make the Tahini Sauce: In a small bowl, whisk together tahini, lemon juice, minced garlic, water, and salt until the sauce becomes smooth and creamy. Add additional water gradually if a thinner, drizzle-able consistency is desired.
  3. Assemble the Wraps: Lay the tortillas flat on a clean surface. Start by layering a handful of mixed greens evenly on each tortilla. Spoon the chickpea mixture over the greens, then evenly distribute the diced cucumber, halved cherry tomatoes, thinly sliced red onion, and crumbled feta cheese on top.
  4. Add the Tahini Sauce and Roll: Generously drizzle each wrap with the prepared tahini sauce. Roll the tortillas tightly around the filling, then slice each wrap in half diagonally.
  5. Serve: Enjoy the wraps immediately for the freshest taste, or wrap them in parchment paper for an easy, portable meal option on the go.

Notes

  • You can substitute the tortillas with gluten-free flatbreads for a gluten-free version.
  • Adding fresh herbs like parsley or mint can enhance the Mediterranean flavor.
  • For a vegan option, replace feta with a plant-based cheese alternative.
  • The wrap is best enjoyed fresh but can be stored in the refrigerator for up to one day.
  • Adjust the amount of garlic and lemon juice in the tahini sauce to suit your taste preference.

Nutrition

Keywords: Mediterranean wrap, chickpea wrap, feta wrap, tahini sauce, vegetarian lunch, healthy wrap

Find it online: https://maicook.com/and-feta-wrap-with-veggies-and-tahini-sauce-recipe/