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Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce Recipe

Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce Recipe
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★★★★★

5 from 17 reviews

A flavorful and nutritious Spiced Chickpea & Feta Wrap bursting with vibrant veggies and creamy yogurt sauce, perfect for a quick lunch or light dinner. This vegetarian wrap combines spiced chickpeas with fresh cucumber, tomatoes, herbs, and tangy feta wrapped in soft tortillas for a satisfying and wholesome meal.

Ingredients

Scale

For the Spiced Chickpeas

  • 1 can chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp coriander
  • ½ tsp garlic powder
  • ¼ tsp chili flakes (optional)
  • Salt & black pepper to taste
  • 1 tbsp lemon juice

For the Veggie Mix

  • ½ cup cucumber, diced
  • ½ cup cherry tomatoes, halved
  • ¼ cup red onion, thinly sliced
  • ¼ cup fresh parsley or cilantro, chopped

For the Yogurt Sauce

  • ½ cup Greek yogurt
  • 1 clove garlic, grated
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp chopped fresh dill or mint
  • Salt & black pepper to taste

For the Wrap

  • 2 large tortillas or soft flatbreads
  • ½ cup crumbled feta
  • Optional add-ins: baby spinach, pickled onions, olives

Instructions

  1. Season the Chickpeas: In a bowl, combine the drained and rinsed chickpeas with olive oil, smoked paprika, ground cumin, coriander, garlic powder, chili flakes if using, lemon juice, salt, and black pepper. Toss well to coat the chickpeas evenly with the spices.
  2. Warm the Chickpeas: Heat a skillet over medium heat and add the seasoned chickpeas. Cook for 3–4 minutes, stirring occasionally, until the chickpeas are slightly toasted and fragrant, allowing the flavors to meld together.
  3. Prepare the Veggies: While the chickpeas warm, dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the fresh parsley or cilantro. Combine in a bowl to make the veggie mix.
  4. Make the Yogurt Sauce: In a small bowl, mix together the Greek yogurt, lemon juice, olive oil, grated garlic, chopped fresh dill or mint, and season with salt and black pepper to taste. Stir until smooth and creamy.
  5. Build the Wrap: Lay out the tortillas and spread a generous layer of the yogurt sauce over each. Add the spiced chickpeas evenly on top, followed by the fresh veggie mix and crumbled feta cheese. Add any optional extras like baby spinach, pickled onions, or olives if desired.
  6. Roll & Serve: Tightly roll each wrap to enclose the fillings. Slice in half and serve either warm or chilled as a delicious, wholesome meal.

Notes

  • For a vegan version, substitute the Greek yogurt with a plant-based yogurt and omit the feta or use vegan cheese.
  • Adjust the chili flakes to control spice level or omit for a milder wrap.
  • Tortillas can be lightly warmed to make rolling easier and improve flavor.
  • Leftover spiced chickpeas can be stored in the fridge for up to 3 days and reheated.
  • Add extra herbs like mint or cilantro to customize the flavor.

Nutrition

Keywords: Chickpea wrap, Feta wrap, Vegetarian wrap, Mediterranean wrap, Healthy lunch, Greek yogurt sauce, Spiced chickpeas

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