Description
This Chickpea & Feta Wrap with Veggies & Yogurt Sauce is quick, fresh, and bursting with Mediterranean flavor. Crunchy cucumber, juicy cherry tomatoes, hearty chickpeas, and salty feta come together with a creamy yogurt sauce that’s pure magic. Perfect for lunch, dinner, or a grab-and-go meal that energizes your day. Honestly, it’s simple, versatile, and one bite will make you fall in love.
Ingredients
For the Wrap:
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- 4 large whole wheat tortillas or wraps
For the Yogurt Sauce:
- ½ cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1 clove garlic, minced
- Salt and freshly ground black pepper, to taste
Instructions
In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, garlic, salt, and pepper to make the sauce.
In a large mixing bowl, combine chickpeas, feta, cucumber, cherry tomatoes, red onion, and parsley. Toss gently.
Warm the tortillas slightly to make them pliable.
Spread a generous spoonful of yogurt sauce over each tortilla.
Top with the chickpea mixture and wrap tightly.
Serve immediately or wrap in parchment for a portable meal.
Notes
Warm tortillas for easier rolling.
Swap parsley for mint or cilantro for a fresh twist.
Roasted chickpeas add extra crunch and flavor.
Vegan option: replace feta with vegan cheese and Greek yogurt with plant-based yogurt.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Snack
- Method: No-Cook, Assembly
- Cuisine: Mediterranean, Greek-Inspired
Nutrition
- Serving Size: 1 wrap
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 430 mg
- Fat: 14 g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 13g
- Cholesterol: 12 mg