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Mediterranean Chickpea Wrap with Tahini Sauce

Mediterranean Chickpea Wrap with Tahini Sauce

Lunch
Prep Time
15min
Cook Time
10min
Servings
2
Calories
520
Chef's Note

For a make-ahead lunch, prepare the chickpeas and tahini sauce the night before. Keep the wrap components separate and assemble just before eating to prevent sogginess. For extra flavor, try adding za'atar seasoning to the chickpeas before roasting.

Tags
Mediterranean
vegetarian
chickpea
wrap
lunch
tahini
high-fiber
meal-prep
middle-eastern
Ingredients
  • 2 pieces whole wheat lavash or large tortillas

  • 1 15-oz can canned chickpeas

  • 2 tablespoons olive oil

  • 1 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 3 tablespoons tahini

  • 2 tablespoons lemon juice

  • 2 tablespoons water

  • 1 small garlic clove

  • 1 teaspoon honey

  • 1/2 medium cucumber

  • 1 cup cherry tomatoes

  • 1/4 medium red onion

  • 1/4 cup kalamata olives

  • 1/4 cup feta cheese

  • 2 tablespoons fresh parsley

  • 1 tablespoon fresh mint leaves

Instructions
  • 1

    Preheat oven to 400°F (200°C).

  • 2

    Drain and rinse 1 can of chickpeas, then pat dry with paper towels.

  • 3

    In a bowl, toss chickpeas with 1 tablespoon olive oil, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.

  • 4

    Spread chickpeas on a baking sheet and roast for 10 minutes until slightly crispy but not dried out.

  • 5

    While chickpeas are roasting, prepare the tahini sauce by combining 3 tablespoons tahini, 2 tablespoons lemon juice, 2 tablespoons water, 1 minced garlic clove, 1 teaspoon honey, and 1/4 teaspoon salt in a small bowl. Whisk until smooth and creamy.

  • 6

    Dice 1/2 cucumber into small cubes, halve 1 cup cherry tomatoes, thinly slice 1/4 red onion, chop 1/4 cup kalamata olives, crumble 1/4 cup feta cheese, and finely chop 2 tablespoons parsley and 1 tablespoon mint leaves.

  • 7

    In a bowl, combine the diced vegetables, olives, feta, herbs, and the remaining 1 tablespoon olive oil. Season with a pinch of salt and pepper.

  • 8

    Warm the 2 whole wheat lavash or tortillas in the oven for 1-2 minutes or in a dry skillet.

  • 9

    To assemble, spread 2 tablespoons of tahini sauce on each lavash. Top with roasted chickpeas and the vegetable mixture.

  • 10

    Fold in the sides of the lavash and roll tightly to form a wrap. Cut in half diagonally and serve immediately.

Nutrition Information (per serving)
520
Calories
18g
Protein
58g
Carbs
26g
Fat

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