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Mediterranean Chickpea Wraps with Tahini Sauce

Mediterranean Chickpea Wraps with Tahini Sauce

Lunch
Prep Time
20min
Cook Time
10min
Servings
4
Calories
480
Chef's Note

For meal prep, store the roasted chickpeas, tahini sauce, and chopped vegetables separately in the refrigerator for up to 3 days. The chickpeas can be reheated in a skillet to restore their crispiness before assembling the wraps. For extra flavor, try adding za'atar seasoning to the chickpeas before roasting.

Tags
Mediterranean
vegetarian
chickpeas
wraps
lunch
high-fiber
meal-prep
healthy
plant-based
Ingredients

  • 2 cans (15 oz each), drained and rinsed chickpeas

  • 2 tablespoons olive oil

  • 1 teaspoon ground cumin

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/3 cup tahini

  • 2 tablespoons lemon juice

  • 1 clove, minced garlic

  • 3-4 tablespoons water

  • 1 teaspoon honey

  • 4 pieces whole wheat lavash or large tortillas

  • 1 medium, diced cucumber

  • 1 cup, halved cherry tomatoes

  • 1/4 cup, thinly sliced red onion

  • 1/3 cup, pitted and sliced kalamata olives

  • 1/2 cup, crumbled feta cheese

  • 1/4 cup, chopped fresh parsley

  • 2 tablespoons, chopped fresh mint

Instructions
  • 1

    Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  • 2

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

  • 3

    Spread the seasoned chickpeas on the prepared baking sheet and roast for 20-25 minutes, stirring halfway through, until golden and slightly crispy.

  • 4

    While the chickpeas are roasting, prepare the tahini sauce. In a small bowl, whisk together 1/3 cup tahini, 2 tablespoons of lemon juice, 1 minced garlic clove, 1 teaspoon of honey, and a pinch of salt.

  • 5

    Gradually add 3-4 tablespoons of water to the tahini mixture, whisking until smooth and pourable. The sauce should have the consistency of thick cream.

  • 6

    Prepare the vegetables: dice 1 cucumber, halve 1 cup of cherry tomatoes, thinly slice 1/4 cup of red onion, slice 1/3 cup of kalamata olives, and chop 1/4 cup of parsley and 2 tablespoons of mint.

  • 7

    Warm the 4 lavash or tortillas in the oven for about 1-2 minutes or in a dry skillet over medium heat for 30 seconds per side.

  • 8

    To assemble each wrap, spread 2 tablespoons of tahini sauce on each lavash. Top with a quarter of the roasted chickpeas, cucumber, tomatoes, red onion, olives, 2 tablespoons of crumbled feta, and a sprinkle of fresh herbs.

  • 9

    Fold in the sides of the lavash and roll up tightly. Cut in half diagonally and serve immediately.

Nutrition Information (per serving)
480
Calories
18g
Protein
58g
Carbs
22g
Fat
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