🌯 Chickpea & Feta Wrap with Veggies & Yogurt Sauce
🌿 Description
A fresh, protein-packed Mediterranean wrap filled with seasoned chickpeas, crunchy veggies, tangy feta, and a creamy yogurt sauce. Perfect for a quick lunch, light dinner, or meal prep.
📝 Ingredients (Serves 2–3)
For the filling:
- 1 cup chickpeas (cooked or canned, drained)
- 1/2 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/3 cup feta cheese, crumbled
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt & black pepper to taste
For the yogurt sauce:
- 1/2 cup plain yogurt
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 1 tbsp fresh dill or mint (optional)
- Salt to taste
For assembling:
- 2–3 wraps or flatbread (pita, tortilla, or lavash)
- Lettuce or spinach leaves
👩🍳 Instructions
- Prepare chickpeas:
- In a bowl, lightly mash half the chickpeas (optional for texture).
- Mix with olive oil, oregano, salt, and pepper.
- Make yogurt sauce:
- Combine yogurt, lemon juice, garlic, herbs, and salt. Mix until smooth.
- Assemble wraps:
- Spread yogurt sauce over the flatbread.
- Add lettuce, chickpeas, cucumber, tomatoes, onion, and feta.
- Wrap & serve:
- Roll tightly, slice in half, and enjoy fresh.
🍽️ Serving Ideas
- Serve with a side salad or roasted veggies
- Pair with hummus or olives for a full Mediterranean meal
💡 Tips & Variations
- Add avocado for creaminess
- Toss chickpeas in spices and roast for extra crunch
- Add grilled chicken for a non-vegetarian version
❓ Q & A
Q: Can I make it ahead?
Prep ingredients ahead, but assemble just before eating to avoid sogginess.
Q: Is it healthy?
Yes—high in fiber, protein, and healthy fats.
Q: Can I make it vegan?
Swap feta with a plant-based alternative and use dairy-free yogurt.
