Mediterranean Chickpea & Vegetable Wraps
15min
15min
5
571
Chef's Note
For the best flavor, let the chickpea-vegetable mixture marinate in the dressing for at least 30 minutes before assembling the wraps. You can also customize these wraps by adding olives, artichoke hearts, or roasted red peppers. To make them more kid-friendly, you can dice the vegetables smaller or even pulse them briefly in a food processor for a smoother texture.
Tags
Ingredients
3 cans (15 oz each), drained and rinsed chickpeas
2 medium, diced red bell pepper
1 large, diced cucumber
2 cups, halved cherry tomatoes
1 medium, finely diced red onion
1/2 cup, chopped fresh basil
1 cup, crumbled feta cheese
1 cup, plain, non-fat Greek yogurt
3 tablespoons lemon juice
3 cloves, minced garlic
2 tablespoons olive oil
1 tablespoon dried oregano
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
10 large (10-inch) whole wheat tortillas
5 cups baby spinach
2 cups, uncooked quinoa
Instructions
- 1
Rinse 2 cups of quinoa under cold water. In a medium pot, combine quinoa with 4 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Set aside to cool.
- 2
In a large bowl, combine 3 cans of drained chickpeas, 2 diced red bell peppers, 1 diced cucumber, 2 cups of halved cherry tomatoes, and 1 diced red onion.
- 3
In a small bowl, whisk together 1 cup of Greek yogurt, 3 tablespoons of lemon juice, 3 minced garlic cloves, 2 tablespoons of olive oil, 1 tablespoon of dried oregano, 1 teaspoon of ground cumin, 1 teaspoon of salt, and 1/2 teaspoon of black pepper to make the dressing.
- 4
Pour the dressing over the vegetable mixture and add the cooled quinoa. Gently fold in 1/2 cup of chopped fresh basil and 1 cup of crumbled feta cheese.
- 5
Warm the 10 whole wheat tortillas slightly to make them more pliable (about 10 seconds in the microwave).
- 6
To assemble each wrap, place about 1 cup of baby spinach on each tortilla, then add approximately 1 cup of the chickpea-vegetable mixture.
- 7
Fold in the sides of the tortilla and roll up tightly to form a wrap. Cut in half diagonally if desired.
- 8
Serve immediately or wrap tightly in parchment paper or aluminum foil for meal prep. These wraps can be stored in the refrigerator for up to 3 days.
Nutrition Information (per serving)
571
49g
56g
17g
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