Description
A delicious and nutritious Chickpea and Feta Wrap filled with fresh vegetables and a creamy yogurt sauce.
Ingredients
Scale
- 1 can chickpeas, drained and rinsed
- 100 g feta cheese, crumbled
- 1 tomato, diced
- ½ cucumber, diced
- 1 small red onion, thinly sliced
- 2 large tortilla wraps
- 250 g yogurt
- 1 tbsp olive oil
- 1 garlic clove, pressed
- Salt and pepper to taste
- Fresh herbs (e.g., parsley or mint)
Instructions
- Combine the chickpeas, crumbled feta, diced tomato, cucumber, and sliced onion in a large bowl. Add salt and pepper to taste, mixing well.
- In a separate bowl, combine the yogurt, olive oil, pressed garlic, and chopped herbs. Stir until smooth.
- Lay one tortilla wrap on a clean, flat surface. Add about one third of the chickpea-feta mixture, leaving a border for rolling.
- Add a spoonful of yogurt sauce over the chickpea mixture to enhance flavors.
- Roll the wrap carefully from the bottom up, ensuring the filling stays inside.
- Cut the wrap in half to reveal the colorful filling.
- Repeat the process with the second wrap.
- Serve the wraps warm or cold.
Notes
For a lighter version, substitute feta with cottage cheese or use black beans for a different flavor. Prepare the filling a few hours in advance for better flavor integration.
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 20mg