Description
This Chickpea & Feta Wrap with Veggies & Yogurt Sauce is a quick, no-cook Mediterranean meal that’s loaded with creamy feta, crisp veggies, and zesty garlic yogurt. Perfect for lunch, picnics, or easy dinners, it’s fresh, satisfying, and ready in minutes. Just mix, wrap, and enjoy!
Ingredients
- For the Wraps (Serves 3–4):
1 can (15 oz) chickpeas, drained and rinsed
1/3 cup crumbled feta cheese
1/2 cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
2 tbsp chopped fresh parsley or mint
1 tbsp olive oil
Salt and black pepper, to taste
3–4 large wraps or flatbreads (whole wheat, spinach, or plain)
- For the Yogurt Sauce:
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp olive oil
1 garlic clove, minced
Salt and pepper, to taste
Instructions
Make the Yogurt Sauce: In a small bowl, combine Greek yogurt, lemon juice, olive oil, minced garlic, salt, and pepper. Stir until smooth. Set aside.
Prepare Chickpea Filling: In a medium bowl, toss together chickpeas, feta, cucumber, cherry tomatoes, red onion, parsley or mint, olive oil, salt, and pepper until well mixed.
Assemble the Wraps: Lay a wrap on a flat surface. Spread a spoonful of yogurt sauce in the center. Top with a generous scoop of chickpea filling.
Wrap and Serve: Roll tightly like a burrito, slice in half, and serve immediately or wrap in foil to take on the go.
Notes
Make the chickpea mixture and yogurt sauce ahead of time for quick assembly throughout the week.
For added crunch, toss in sliced olives, greens, or roasted red peppers.
To make it vegan, use dairy-free feta and yogurt alternatives.
Lightly toasting the wrap adds extra texture and helps seal it.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Main Dish, Meal Prep
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 360 kcal
- Sugar: 5g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 13g
- Cholesterol: 20 mg