Chickpea & Feta Wrap with Veggies & Yogurt Sauce
A quick and nutritious wrap loaded with protein, vibrant veggies, and a tangy yogurt sauce, perfect for busy days.
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.
Notes
Feel free to swap out the veggies based on what you have on hand. For added spice, include sliced jalapeños or hot sauce. Use whole-grain wraps for extra fiber. Experiment with different herbs in the yogurt sauce. For a smoother texture, blend the chickpea-feta mixture.