Recipe: Mediterranean Chickpea and Feta Wraps
We’ve received a lot of requests over the years for healthy, portable meals. With busy lifestyles that juggle sports, after-school activities, and late nights in the office, it’s no wonder that people are looking for on-the-go meals. Wraps always fit the bill since they don’t need to be heated and can even be eaten with one hand. These vegetarian wraps are full of nutritious garbanzo beans and fresh vegetables and get a flavorful kick from salty feta.
The filling in these wraps starts with mashed garbanzo beans that are mixed with creamy Greek yogurt and just a little bit of tangy feta cheese. It’s also flavored Mediterranean-style with fresh dill, garlic, and lemon juice. Doubling as both the filler and binder, the chickpea mixture helps hold these wraps together.
Spread this garbanzo mixture in a whole-wheat tortilla; add crunchy cucumber sticks, baby spinach leaves, and roasted red peppers; and roll the whole thing up, burrito-style. These sturdy wraps are full of protein, but also contain a hefty dose of fresh vegetables. They’re perfect for lunch, dinner, or anytime in between.
Mediterranean Chickpea and Feta Wraps
(15-ounce) can garbanzo beans, drained and rinsed
- 1/2 cup
plain Greek yogurt
- 1/4 cup
crumbled feta cheese
- 2 tablespoons
finely chopped fresh dill
- 1 clove
garlic, finely chopped
- 1 teaspoon
freshly squeezed lemon juice
- 1/4 teaspoon
Freshly groud black pepper
(9- to 10-inch) regular or whole-wheat tortillas
- 1 cup
loosely packed baby spinach leaves
medium English cucumber, cut into 1/4-inch-wide sticks
- 1 cup
roasted red peppers, thinly sliced
Place the beans in a medium bowl and smash with the back of a fork or potato masher until most of them are broken up. Add the yogurt, feta, dill, garlic, lemon juice, salt, and pepper and mix to combine.
Divide the mixture across the center of the tortillas. Spread into a 2-inch-wide band across the center of each tortilla. Top the mixture with the spinach, cucumber sticks, and peppers. Tightly wrap each one like a burrito (see How To Wrap a Burrito). Cut in half if desired and serve.
Garbanzo beans: If using home-cooked beans, you'll need 1 1/2 cups.
Make-ahead: These wraps can be made up to a day ahead. Wrap tightly in plastic wrap so that they don't dry out.