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Mediterranean Chickpea Wrap with Tahini Sauce

Mediterranean Chickpea Wrap with Tahini Sauce

Lunch
Prep Time
15min
Cook Time
10min
Servings
1
Calories
470
Chef's Note

This wrap is perfect for a satisfying lunch on the go. You can prepare the spiced chickpeas and tahini sauce ahead of time and store them in the refrigerator for up to 3 days. For a vegan version, simply omit the feta cheese or replace it with a dairy-free alternative. To make it gluten-free, use a gluten-free wrap or turn it into a bowl with quinoa as the base.

Tags
mediterranean
vegetarian
healthy
wrap
quick
make-ahead
high-fiber
meal-prep
Ingredients

  • 1 large whole wheat tortilla

  • 3/4 cup chickpeas, canned

  • 1 tablespoon olive oil

  • 1/2 teaspoon cumin

  • 1/2 teaspoon paprika

  • 1/4 teaspoon garlic powder

  • 1/2 cup cherry tomatoes

  • 1/4 small red onion

  • 1 cup baby spinach

  • 2 tablespoons feta cheese

  • 1 tablespoon tahini

  • 1 tablespoon lemon juice

  • 1 tablespoon water

  • 1 small garlic clove, minced

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

Instructions
  • 1

    Drain and rinse 3/4 cup canned chickpeas, then pat dry with a paper towel.

  • 2

    Heat 1 tablespoon olive oil in a skillet over medium heat. Add chickpeas, 1/2 teaspoon cumin, 1/2 teaspoon paprika, and 1/4 teaspoon garlic powder.

  • 3

    Sauté the chickpeas for 5-7 minutes until slightly crispy and fragrant, stirring occasionally.

  • 4

    While the chickpeas cook, prepare the vegetables: halve 1/2 cup cherry tomatoes, thinly slice 1/4 small red onion, and wash 1 cup baby spinach.

  • 5

    Make the tahini sauce by whisking together 1 tablespoon tahini, 1 tablespoon lemon juice, 1 tablespoon water, 1 minced garlic clove, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl. Add more water if needed to reach desired consistency.

  • 6

    Warm the whole wheat tortilla in a dry pan over medium heat for about 30 seconds per side or in the microwave for 10-15 seconds.

  • 7

    Spread half of the tahini sauce on the tortilla, leaving a 1-inch border around the edges.

  • 8

    Layer the baby spinach, spiced chickpeas, cherry tomatoes, and red onion slices on the tortilla.

  • 9

    Sprinkle 2 tablespoons crumbled feta cheese over the filling.

  • 10

    Drizzle the remaining tahini sauce on top.

  • 11

    Fold in the sides of the tortilla, then roll it up tightly from the bottom.

  • 12

    Cut in half diagonally and serve immediately.

Nutrition Information (per serving)
470
Calories
18g
Protein
52g
Carbs
22g
Fat
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