Mediterranean Chickpea Wrap (Printable)

A vibrant wrap bursting with spiced chickpeas, fresh vegetables, and creamy yogurt-tahini sauce.

# Ingredient List:

→ Chickpeas

01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1/2 tsp smoked paprika
05 - 1/2 tsp ground coriander
06 - 1/4 tsp salt
07 - 1/4 tsp black pepper

→ Vegetables

08 - 1 cup diced cucumber
09 - 1 cup halved cherry tomatoes
10 - 1/2 small red onion, thinly sliced
11 - 1/2 cup pitted and sliced kalamata olives
12 - 1/4 cup chopped fresh parsley
13 - 1/4 cup crumbled feta cheese (optional)

→ Sauce

14 - 1/2 cup Greek yogurt
15 - 2 tbsp tahini
16 - 1 tbsp lemon juice
17 - 1 garlic clove, minced
18 - Pinch of salt

→ Wraps

19 - 4 large whole wheat tortillas or flatbreads

# Directions:

01 - Heat olive oil in a skillet over medium heat. Add chickpeas, cumin, smoked paprika, ground coriander, salt, and black pepper. Sauté for 5 to 6 minutes, stirring occasionally, until chickpeas turn golden and aromatic. Remove from heat.
02 - Combine Greek yogurt, tahini, lemon juice, minced garlic, and a pinch of salt in a small bowl. Whisk until smooth.
03 - Lay each tortilla or flatbread flat. Spread a generous spoonful of the sauce along the center of each.
04 - Top the sauced area with sautéed chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, kalamata olives, chopped parsley, and crumbled feta cheese if desired.
05 - Fold the sides of each wrap inward and roll tightly. Slice in half and serve immediately.

# Expert Tips:

01 -
  • It comes together in under half an hour, even if you're moving slowly.
  • The spiced chickpeas stay interesting bite after bite, never boring.
  • You can wrap it tight and eat it cold the next day without losing anything.
02 -
  • Don't skip patting the chickpeas dry, or they'll steam instead of crisp.
  • Let the chickpeas sit undisturbed for a full minute between stirs so they develop color.
  • If your tortillas are cold, warm them for a few seconds in a dry pan so they fold without cracking.
03 -
  • Toast the cumin and coriander in the dry pan for thirty seconds before adding the chickpeas for a deeper, nuttier flavor.
  • If the sauce feels too rich, thin it with a splash of cold water and an extra squeeze of lemon.
  • Roll the wraps as tightly as you can without tearing, it keeps everything from falling out when you bite in.

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