Recipe: Mediterranean Chickpea and Feta Wraps

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(Image credit: Maria Siriano)

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.

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(Image credit: Maria Siriano)

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.

8 Ratings

Mediterranean Chickpea and Feta Wraps

Makes4 wraps

Ingredients

  • 1

    (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

    fine salt

  • Freshly groud black pepper

  • 4

    (9- to 10-inch) regular or whole-wheat tortillas

  • 1 cup

    loosely packed baby spinach leaves

  • 1/2

    medium English cucumber, cut into 1/4-inch-wide sticks

  • 1 cup

    roasted red peppers, thinly sliced

Instructions

  1. 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.

  2. 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.

Recipe Notes

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.

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