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Wrap with Veggies & Garlic Yogurt Sauce Recipe

Wrap with Veggies & Garlic Yogurt Sauce Recipe
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★★★★★

4.9 from 4 reviews

A vibrant and wholesome Mediterranean Chickpea & Feta Wrap featuring protein-rich chickpeas, fresh mixed veggies, tangy feta cheese, and a zesty garlic yogurt sauce. This wrap is perfect for a quick, nutritious lunch or light dinner, combining bold flavors and satisfying textures in every bite.

Ingredients

Scale

For the Wraps

  • 2 large tortilla wraps or lavash
  • 1 can (15 oz) chickpeas, drained & rinsed
  • 1 cup mixed veggies (cucumbers, bell peppers, tomatoes), diced
  • ¼ cup red onion, thinly sliced
  • ½ cup crumbled feta cheese
  • 1 tbsp olive oil
  • ½ tsp smoked paprika
  • ½ tsp dried oregano
  • Salt & pepper to taste

For the Garlic Yogurt Sauce

  • ½ cup plain Greek yogurt
  • 1 garlic clove, grated
  • 1 tbsp lemon juice
  • 1 tsp olive oil
  • Salt & pepper to taste

Optional Add-Ins

  • Fresh parsley or mint
  • Sliced olives
  • Baby spinach

Instructions

  1. Season the Chickpeas: Pat the chickpeas dry using a paper towel to remove any excess moisture. In a mixing bowl, combine the chickpeas with olive oil, smoked paprika, dried oregano, salt, and pepper. Toss well to ensure all chickpeas are evenly coated with the seasoning.
  2. Make the Garlic Yogurt Sauce: In a small bowl, whisk together the plain Greek yogurt, freshly grated garlic, lemon juice, olive oil, salt, and pepper. Taste and adjust the seasoning if necessary to achieve a balanced tangy and garlicky flavor.
  3. Assemble the Wraps: Lay out the tortilla wraps or lavash flat on a clean surface. Place the seasoned chickpeas in the center of each wrap. Add a generous portion of the diced mixed vegetables and thinly sliced red onion on top. Sprinkle with crumbled feta cheese, then drizzle the garlic yogurt sauce evenly over the fillings. Add optional fresh herbs, sliced olives, or baby spinach if desired.
  4. Roll & Serve: Carefully roll the wraps tightly from one side to the other to enclose all fillings. Slice each wrap in half diagonally for easy handling and serve immediately to enjoy the fresh flavors and textures.

Notes

  • Patting the chickpeas dry is essential to help the spices stick better and avoid a soggy wrap.
  • Feel free to substitute the tortilla wraps with whole wheat or gluten-free options for dietary preferences.
  • The garlic yogurt sauce can be made ahead and refrigerated for up to 2 days.
  • Adding fresh herbs like parsley or mint enhances the Mediterranean flavors and freshness.
  • This wrap can be served cold or warmed slightly in a pan or microwave for a cozy variation.

Nutrition

Keywords: Mediterranean wrap, chickpea wrap, feta wrap, vegetarian lunch, healthy wrap, garlic yogurt sauce, easy lunch recipe

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