Mediterranean Chickpea Wrap Tzatziki (Printable)

A wholesome wrap filled with spiced chickpeas, fresh vegetables, and creamy tzatziki for a light meal.

# What you'll need:

→ Chickpea Filling

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - 1/2 teaspoon ground coriander
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper

→ Tzatziki

08 - 1 cup plain Greek yogurt
09 - 1/2 cucumber, grated and excess water squeezed out
10 - 1 clove garlic, minced
11 - 1 tablespoon fresh dill, chopped
12 - 1 tablespoon fresh lemon juice
13 - 1 tablespoon olive oil
14 - 1/4 teaspoon salt
15 - 1/8 teaspoon black pepper

→ Vegetables & Wrap

16 - 4 large whole wheat tortillas or flatbreads
17 - 1 cup baby spinach or mixed greens
18 - 1/2 red onion, thinly sliced
19 - 1 cup cherry tomatoes, halved
20 - 1/2 cup crumbled feta cheese (optional)
21 - 1/4 cup Kalamata olives, pitted and sliced

# Directions:

01 - Heat olive oil in a skillet over medium heat. Add chickpeas, cumin, smoked paprika, coriander, salt, and black pepper. Sauté for 5 to 7 minutes, stirring occasionally, until chickpeas are golden and fragrant. Remove from heat and gently mash some chickpeas to create texture.
02 - In a bowl, combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, olive oil, salt, and pepper. Mix thoroughly and refrigerate until ready to serve.
03 - Place each tortilla flat on a clean work surface. Spread 2 tablespoons of tzatziki along the center. Layer baby spinach or mixed greens, chickpea filling, sliced red onion, halved cherry tomatoes, Kalamata olives, and crumbled feta cheese if desired.
04 - Fold in the sides of the tortilla and roll tightly. Slice each wrap in half and serve with additional tzatziki on the side.

# Expert Suggestions:

01 -
  • It feels indulgent and fresh at the same time, like you're treating yourself to something special without the guilt.
  • The tzatziki is so creamy and cool against the warm spiced chickpeas that your taste buds won't know what hit them.
  • You can prep everything ahead and assemble in minutes, which makes weeknight dinners actually happen.
02 -
  • Squeezing the water out of your grated cucumber is non-negotiable; otherwise your tzatziki becomes a watery mess.
  • Don't overcook the chickpeas or they'll turn to mush instead of staying firm and slightly crispy on the outside.
  • Assemble your wraps right before eating so the bread stays pliable and the vegetables don't turn soggy.
03 -
  • Brown your chickpeas in batches if your skillet is crowded so they actually get crispy instead of steaming.
  • Chill your tzatziki for at least fifteen minutes before serving so the flavors meld and the texture firms up.

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