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Mediterranean Chickpea & Cucumber Wrap

Mediterranean Chickpea & Cucumber Wrap

Lunch
Prep Time
20min
Cook Time
10min
Servings
1
Calories
556
Chef's Note

For the best texture, don't skip toasting the chickpeas - this quick step adds a wonderful crunch that contrasts beautifully with the creamy yogurt sauce. If you can find it, za'atar spice blend adds an authentic Mediterranean flavor, but you can substitute with a mix of dried thyme, sesame seeds, and sumac if needed.

Tags
Mediterranean
vegetarian
high-protein
chickpeas
cucumber
wrap
lunch
balanced
dairy
legumes
Ingredients

  • 1 large whole wheat lavash wrap

  • 3/4 cup canned chickpeas

  • 1/2 medium cucumber

  • 1/2 medium red bell pepper

  • 6 whole kalamata olives

  • 1/4 cup feta cheese

  • 1/4 cup Greek yogurt

  • 1 tablespoon lemon juice

  • 1 clove garlic

  • 1 tablespoon fresh dill

  • 5 leaves fresh mint leaves

  • 1/2 teaspoon ground cumin

  • 2 teaspoons olive oil

  • 1/2 teaspoon za'atar spice blend

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

Instructions
  • 1

    Drain and rinse 3/4 cup of chickpeas, then pat dry with paper towels.

  • 2

    In a small bowl, toss the chickpeas with 1 teaspoon of olive oil, 1/2 teaspoon of cumin, and 1/4 teaspoon of salt. Heat a small non-stick pan over medium heat and toast the chickpeas for 5-7 minutes until slightly crispy, stirring occasionally.

  • 3

    While the chickpeas are cooking, finely dice 1/2 cucumber and 1/2 red bell pepper. Chop 6 kalamata olives and set aside.

  • 4

    Mince 1 clove of garlic and finely chop 1 tablespoon of fresh dill and 5 mint leaves.

  • 5

    In a small bowl, prepare the yogurt sauce by combining 1/4 cup Greek yogurt, 1 tablespoon lemon juice, the minced garlic, chopped dill, 1/4 teaspoon black pepper, and 1/2 teaspoon za'atar spice blend. Mix well.

  • 6

    Warm the whole wheat lavash wrap in a dry pan over medium heat for about 30 seconds per side until pliable.

  • 7

    Spread the yogurt sauce evenly over the wrap, leaving a 1-inch border around the edges.

  • 8

    Layer the toasted chickpeas, diced cucumber, red bell pepper, olives, and 1/4 cup crumbled feta cheese on top of the sauce.

  • 9

    Sprinkle the chopped mint leaves over the filling and drizzle with the remaining 1 teaspoon of olive oil.

  • 10

    Fold in the sides of the wrap and roll tightly from the bottom up, tucking in the sides as you go.

  • 11

    Cut the wrap in half diagonally and serve immediately.

Nutrition Information (per serving)
556
Calories
35g
Protein
63g
Carbs
19g
Fat
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