If you’re craving a healthy and vibrant meal, look no further than Mediterranean Chickpea Wraps with Tzatziki. These wraps combine the nutritional benefits of chickpeas with the creamy, tangy flavor of tzatziki sauce, offering a delicious and satisfying dish that is perfect for lunch or a light dinner. The recipe is packed with protein, fiber, and healthy fats, making it an ideal choice for those seeking a balanced, plant-based meal.
What makes this recipe even more appealing is how quick and easy it is to prepare. With just 20 minutes of prep and cook time, you can create a Mediterranean-inspired meal that’s both fresh and flavorful. Whether you’re looking to switch up your regular lunch routine or prep a meal for the week, these wraps are sure to please your taste buds and fill you up.
Serves: 4 wraps
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
What Are Mediterranean Chickpea Wraps with Tzatziki?
Mediterranean Chickpea Wraps with Tzatziki are an easy-to-make, wholesome meal that combines the earthy, nutty flavor of chickpeas with the rich creaminess of tzatziki sauce. The wrap features simple yet satisfying ingredients like whole wheat or regular tortillas, fresh veggies, and crumbled feta cheese. It’s a dish that brings the essence of Mediterranean cuisine right to your table.
The chickpea filling is seasoned with a blend of ground cumin, smoked paprika, and garlic powder, making it flavorful and savory. Meanwhile, the tzatziki sauce, made with Greek yogurt, cucumber, garlic, dill, and lemon, provides a refreshing contrast to the richness of the chickpeas. The combination of fresh greens like spinach or lettuce, tomato, red onion, and the optional kalamata olives makes these wraps incredibly well-balanced and satisfying.
Origin of Mediterranean Chickpea Wraps
The flavors of Mediterranean cuisine have influenced many dishes across the globe. Mediterranean cooking is known for its emphasis on fresh, seasonal ingredients like olive oil, whole grains, legumes, and vegetables, as well as a love for bold flavors from spices like cumin, oregano, and paprika. Chickpeas, or garbanzo beans, are a key ingredient in Mediterranean dishes such as hummus and falafel, which are staples in Middle Eastern and North African cooking.
The combination of chickpeas with tzatziki sauce, specifically, is rooted in Greek cuisine. Tzatziki is a yogurt-based sauce traditionally served as a condiment for grilled meats, pita, or fresh vegetables. Its refreshing and tangy flavor works beautifully with chickpeas, which are hearty and can be the perfect vehicle for absorbing the spices and seasonings that define Mediterranean flavors. This wrap, while modern and easy to prepare, celebrates the simple yet bold flavors that have made Mediterranean cuisine famous worldwide.
Ingredients
For the Chickpea Filling:
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp garlic powder
- Salt & pepper, to taste
- Optional: a squeeze of lemon juice
Tzatziki Sauce:
- 1 cup plain Greek yogurt
- ½ cucumber, grated and squeezed dry
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped (or 1 tsp dried)
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt & pepper, to taste
For the Wraps:
- 4 whole wheat or regular tortillas (or pita breads)
- 1 cup baby spinach or romaine lettuce
- 1 tomato, diced
- ¼ red onion, thinly sliced
- ¼ cup feta cheese, crumbled
- Optional: kalamata olives, sliced
Step-by-Step Directions and Preparation Method
1. Prepare the Chickpeas
The first step in making these Mediterranean Chickpea Wraps is to prepare the chickpeas. In a medium-sized bowl, combine the chickpeas with olive oil, ground cumin, smoked paprika, garlic powder, salt, and pepper. Use a fork to lightly mash the chickpeas, ensuring that some of them remain whole for texture. This step adds heartiness to the filling while allowing the chickpeas to absorb the spices.
If you like a more toasted flavor, heat the chickpea mixture in a skillet over medium heat for 3-5 minutes. This will enhance the spices and give the chickpeas a slightly crispy texture. A squeeze of lemon juice can also be added at this stage to brighten the flavors.
2. Make the Tzatziki Sauce
While the chickpeas are being prepared, you can make the tzatziki sauce. In a small mixing bowl, combine plain Greek yogurt, grated cucumber (after squeezing out excess moisture), minced garlic, fresh dill, lemon juice, olive oil, and salt and pepper to taste. Stir everything together until the sauce is smooth and creamy. The yogurt provides a rich, tangy base while the cucumber and dill bring a refreshing, cooling element to balance the warmth of the chickpeas.
Chill the tzatziki sauce in the refrigerator until you’re ready to assemble the wraps. This chilling step is optional but allows the flavors to meld together and intensify, giving you an even more delicious result.
3. Assemble the Wraps
Now that the chickpeas and tzatziki are ready, it’s time to assemble your wraps. Lay out the tortillas or pita breads on a flat surface. Start by spreading a generous layer of the tzatziki sauce in the center of each wrap.
Next, add a layer of fresh spinach or romaine lettuce, followed by a spoonful of the spiced chickpea mixture. Top with diced tomato, thinly sliced red onion, and crumbled feta cheese. For an extra Mediterranean touch, you can add sliced kalamata olives.
Once you’ve added all the ingredients, fold in the sides of the tortilla and then roll it up tightly, securing all the fillings inside.
4. Serve and Enjoy
Your Mediterranean Chickpea Wraps with Tzatziki are ready to be served! Slice each wrap in half and enjoy immediately for a fresh and satisfying meal. If you’re meal prepping or packing lunch for later, wrap the assembled wraps in foil and refrigerate them. They will keep well in the fridge for a few hours, making them a convenient option for picnics, work lunches, or snacks.
Tips & Variations
- Vegan Option: If you’re following a vegan diet, you can easily make this recipe vegan by swapping out the Greek yogurt for a plant-based yogurt and omitting the feta cheese. You can also use a dairy-free alternative to tzatziki, available at most grocery stores.
- Add Crunch: To enhance the texture and add a bit more crunch, consider adding thinly sliced cucumber, shredded carrots, or even some roasted nuts like almonds or pine nuts.
- Make it Spicy: If you love heat, you can add a drizzle of harissa or sriracha sauce to the wraps for an extra kick. Both will pair wonderfully with the earthy chickpeas and creamy tzatziki sauce.
- Extra Veggies: Feel free to get creative and add any other vegetables you love, such as roasted peppers, cucumbers, or olives. The Mediterranean palette is full of vibrant veggies, and they all make for a delicious and colorful wrap.
FAQs
1. Can I use a different type of bean for the filling?
Absolutely! While chickpeas are the classic choice for Mediterranean wraps, you can use other beans such as black beans, kidney beans, or white beans. Each will bring its own unique flavor and texture to the dish.
2. Can I prepare the wraps ahead of time?
Yes, you can prepare these wraps ahead of time. If you’re meal prepping, wrap them tightly in foil or plastic wrap and store them in the refrigerator. They can be kept fresh for 1-2 days. The flavors will actually intensify after sitting for a few hours, making them a great option for make-ahead meals.
3. Is there a gluten-free option for the wraps?
Yes! You can use gluten-free tortillas or pita bread to make this recipe gluten-free. Be sure to check the labels to ensure that they are certified gluten-free if you are following a strict gluten-free diet.
4. Can I freeze the wraps?
These wraps are best enjoyed fresh, but they can be frozen for later use. To freeze, wrap them tightly in foil and store in an airtight container or freezer bag. They can be frozen for up to a month. When you’re ready to eat, simply thaw them in the fridge overnight and reheat in the oven or microwave.
Conclusion: Mediterranean Chickpea Wraps
Mediterranean Chickpea Wraps with Tzatziki are a delicious, healthy, and protein-packed meal that brings all the vibrant flavors of the Mediterranean to your plate. The combination of seasoned chickpeas, fresh vegetables, and creamy tzatziki sauce creates a satisfying and well-balanced dish that is perfect for any time of the day. Whether you’re enjoying these wraps for lunch, dinner, or as a make-ahead meal for the week, they are sure to satisfy your taste buds and provide a nourishing, flavorful option that everyone will love.
