Mediterranean Chickpea Wrap with Quick Tzatziki
15min
10min
1
390
Chef's Note
This wrap is perfect for taking to work as it doesn't need reheating and actually tastes better after the flavors have melded for a few hours. For meal prep, you can prepare multiple wraps on Sunday, but keep the tzatziki separate and add it just before rolling to prevent sogginess. The chickpeas can be toasted in advance and stored in an airtight container for up to 3 days.
Tags
Ingredients
1 large whole wheat tortilla wrap
1/2 cup canned chickpeas
1/4 medium cucumber
5 whole cherry tomatoes
2 tablespoons red onion
2 tablespoons feta cheese
3 tablespoons Greek yogurt
1 teaspoon lemon juice
2 teaspoons olive oil
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon fresh mint or dill
1/2 cup baby spinach
Instructions
- 1
Drain and rinse the chickpeas, then pat them dry with a paper towel.
- 2
In a small bowl, mix the chickpeas with 1 teaspoon olive oil, garlic powder, dried oregano, and a pinch of salt and pepper. Set aside.
- 3
For the quick tzatziki, grate 2 tablespoons of cucumber and squeeze out excess moisture. Mix with Greek yogurt, lemon juice, 1 teaspoon minced fresh mint or dill, and a pinch of salt and pepper.
- 4
Slice the remaining cucumber, halve the cherry tomatoes, and thinly slice the red onion.
- 5
Heat a small skillet over medium heat and add the seasoned chickpeas. Toast for 3-5 minutes until slightly crispy on the outside. Remove from heat.
- 6
Warm the tortilla wrap in the same skillet for about 30 seconds on each side.
- 7
Spread the tzatziki sauce over the center of the wrap, leaving a 1-inch border.
- 8
Layer with baby spinach, toasted chickpeas, sliced cucumber, cherry tomatoes, red onion, and crumbled feta cheese.
- 9
Drizzle with the remaining 1 teaspoon of olive oil.
- 10
Fold in the sides of the wrap, then roll it up tightly from the bottom.
- 11
Wrap in parchment paper or aluminum foil for easy transport to work.
- 12
If desired, cut in half diagonally before serving.
Nutrition Information (per serving)
390
15g
45g
16g
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