If you’re looking for a quick and nutritious meal, the Chickpea & Feta Wrap with Veggies & Yogurt Sauce is the perfect solution! Packed with protein, vibrant veggies, and a tangy yogurt sauce, this wrap is both satisfying and simple to prepare. It’s great for busy days when you need something healthy on the go, and you can easily customize it to suit your taste.
Recipe Information
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
Difficulty Level: Easy
Nutrition Information (per serving)
Calories: 360
Protein: 15 g
Carbohydrates: 45 g
Fat: 15 g
Fiber: 12 g
Sugar: 4 g
Sodium: 500 mg
Why Make Chickpea & Feta Wrap with Veggies & Yogurt Sauce
This wrap is not only delicious but also incredibly versatile and healthy. Chickpeas are a fantastic source of plant-based protein and fiber, helping to keep you full longer. Paired with the creamy feta, crunchy veggies, and a refreshing yogurt sauce, this Chickpea & Feta Wrap with Veggies & Yogurt Sauce becomes a balanced meal that can suit any dietary preference. Perfect for lunch, dinner, or even a snack!
How to Make Chickpea & Feta Wrap with Veggies & Yogurt Sauce Step by Step
Ingredients
1 can (15 oz / 400 g) chickpeas, drained and rinsed
1/2 cup (75 g) crumbled feta cheese
1 cup (100 g) shredded lettuce or spinach
1/2 red bell pepper, thinly sliced
1/2 cucumber, sliced
1 small carrot, grated
2 large whole-wheat or spinach wraps
1 tbsp (15 ml) olive oil
Salt & pepper, to taste
1/2 cup (120 g) Greek yogurt
1 tbsp (15 ml) lemon juice
1 tsp (5 ml) olive oil
1 garlic clove, minced
1 tbsp (5 g) chopped fresh dill or parsley
Directions
In a bowl, mash chickpeas lightly with a fork, leaving some texture. Add feta, olive oil, salt, and pepper. Mix well. In a separate bowl, combine all yogurt sauce ingredients and stir until smooth. Lay out the wraps and spread a generous spoonful of yogurt sauce down the center of each. Add lettuce, bell pepper, cucumber, carrot, and the chickpea-feta mixture. Roll up the wraps tightly, slice in half, and serve immediately or wrap in foil for an easy on-the-go lunch.
How to Serve Chickpea & Feta Wrap with Veggies & Yogurt Sauce
These wraps are delightful on their own, but they pair wonderfully with a fresh side salad or a handful of crunchy veggie sticks. A cup of soup or a light fruit salad would also complement this meal beautifully. For an extra kick, consider serving it with a spicy sauce or additional yogurt dressing.
How to Store Chickpea & Feta Wrap with Veggies & Yogurt Sauce
If you have leftovers, store the wraps in an airtight container in the fridge for up to 2 days. For optimal freshness, it’s best to store the ingredients separately until you’re ready to eat. Reheating is not necessary, but you can warm them up in a pan for a crispy texture. Freezing is not recommended as it may compromise the veggies’ freshness and texture.
Expert Tips for Cooking Chickpea & Feta Wrap with Veggies & Yogurt Sauce
- Feel free to swap out the veggies based on what you have on hand.
- For added spice, include some sliced jalapeños or a dash of hot sauce in the mix.
- Use whole-grain wraps for extra fiber and nutrients.
- Experiment with different herbs in the yogurt sauce, such as basil or mint, for a unique flavor twist.
- If you prefer a smoother texture, blend the chickpea-feta mixture in a food processor.
Delicious Variations of Chickpea & Feta Wrap with Veggies & Yogurt Sauce
For a spicy version, add some diced red pepper flakes or chili powder to the chickpea mixture. If you’re looking for a citrus twist, mix in some orange or lime zest. For a heartier option, try adding roasted sweet potatoes or quinoa. You can also create a Mediterranean flair by adding olives and sun-dried tomatoes.
Conclusion
The Chickpea & Feta Wrap with Veggies & Yogurt Sauce is a delightful meal option that’s bursting with flavors and textures. Its ease of preparation and versatility makes it ideal for anyone looking to eat well without spending hours in the kitchen. Give this recipe a try and discover your new favorite wrap!
Chickpea & Feta Wrap with Veggies & Yogurt Sauce
Ingredients
Wrap Ingredients
- 1 can chickpeas, drained and rinsed 15 oz / 400 g
- 1/2 cup crumbled feta cheese 75 g
- 1 cup shredded lettuce or spinach 100 g
- 1/2 red bell pepper thinly sliced
- 1/2 cucumber sliced
- 1 small carrot, grated
- 2 large whole-wheat or spinach wraps
- 1 tbsp olive oil 15 ml
- Salt & pepper to taste
Yogurt Sauce Ingredients
- 1/2 cup Greek yogurt 120 g
- 1 tbsp lemon juice 15 ml
- 1 tsp olive oil 5 ml
- 1 garlic clove minced
- 1 tbsp chopped fresh dill or parsley 5 g
Instructions
Preparation
- In a bowl, mash chickpeas lightly with a fork, leaving some texture.
- Add feta, olive oil, salt, and pepper. Mix well.
- In a separate bowl, combine all yogurt sauce ingredients and stir until smooth.
Assembly
- Lay out the wraps and spread a generous spoonful of yogurt sauce down the center of each.
- Add lettuce, bell pepper, cucumber, carrot, and the chickpea-feta mixture.
- Roll up the wraps tightly, slice in half, and serve immediately or wrap in foil for an easy on-the-go lunch.
