Name: Chickpea and Feta Wrap with Yogurt Sauce
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz / 400 g) chickpeas, drained & rinsed; 1 tbsp olive oil; 1 tsp smoked paprika; 1/2 tsp cumin; Feta cheese, crumbled; Yogurt sauce (yogurt mixed with garlic, lemon juice, and herbs); Wrap or pita bread; Fresh vegetables (e.g., lettuce, tomatoes, cucumber)

Jump to Recipe

Are you looking for a quick and healthy meal that’s packed with flavor? The Chickpea and Feta Wrap with Yogurt Sauce is not only satisfying but also easy to make. This wrap combines the goodness of chickpeas with creamy feta cheese and fresh vegetables, all topped off with a tangy yogurt sauce. It’s perfect for lunch, dinner, or even a snack.

Why Make This Recipe

This recipe is great because it is nutritious, plant-based, and incredibly easy to prepare. Chickpeas are an excellent source of protein and fiber, while feta cheese adds a creamy texture and savory taste. You can customize it with your favorite vegetables, and the yogurt sauce ties everything together beautifully. Plus, it can be ready in just a few minutes!

How to Make Chickpea and Feta Wrap

Ingredients

1 can (15 oz / 400 g) chickpeas, drained & rinsed
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cumin
Feta cheese, crumbled
Yogurt sauce (yogurt mixed with garlic, lemon juice, and herbs)
Wrap or pita bread
Fresh vegetables (e.g., lettuce, tomatoes, cucumber)

Directions

In a bowl, combine chickpeas, olive oil, smoked paprika, and cumin; mash slightly with a fork to combine.
Warm the wrap or pita bread.
Spread the chickpea mixture on the bread, adding crumbled feta cheese and fresh vegetables.
Drizzle with yogurt sauce, then wrap tightly.
Serve immediately, or refrigerate for later.

How to Serve Chickpea and Feta Wrap

This wrap is best enjoyed fresh and can be served with extra yogurt sauce on the side. You can also pair it with a light salad or some baked chips for a complete meal.

How to Store Chickpea and Feta Wrap

If you have leftovers, you can wrap them tightly in plastic wrap or place them in an airtight container. They can be stored in the refrigerator for up to two days. However, for the best taste and texture, it’s best to consume them soon after making.

Tips to Make Chickpea and Feta Wrap

You can add other ingredients like avocado, bell peppers, or olives for extra flavor.
If you want a bit more heat, add some diced jalapeños or a sprinkle of chili flakes.
For a gluten-free option, use lettuce leaves instead of a wrap or pita.

Variation

You can also turn this wrap into a salad by mixing all the ingredients in a large bowl instead of using a tortilla. Just add your choice of dressing!

FAQs

Q: Can I use dried chickpeas instead of canned?
A: Yes, you can use dried chickpeas! Just soak and cook them first, according to the package instructions, before using.

Q: Is the yogurt sauce necessary?
A: While the yogurt sauce adds flavor and creaminess, you can skip it or substitute it with hummus or your favorite dressing if you prefer.

Q: Can I make the chickpea mixture ahead of time?
A: Absolutely! You can prepare the chickpea mixture in advance and store it in the fridge. Just assemble the wrap when you’re ready to eat.