Casual Mediterranean Chickpea and Feta Wraps
Easy and light wraps filled with spiced chickpeas, crisp veggies, and creamy feta cheese for a satisfying Mediterranean-inspired lunch. This mediterranean-inspired sandwiches & wraps (vegetarian, mediterranean) ready in about 22 minutes pairs olive oil, smoked paprika, ground cumin for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 can (15 oz), drained and rinsed canned chickpeas
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 large flour tortillas
- 1/2, thinly sliced cucumber
- 1 cup, halved cherry tomatoes
- 1/2 cup crumbled feta cheese
- 1 cup baby spinach
- 1/4 cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tbsp, chopped fresh dill
Instructions
- Step 1: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 can (15 oz) drained and rinsed chickpeas, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper. Cook for 5 minutes, stirring occasionally, until chickpeas are warmed through and lightly toasted.
- Step 2: In a small bowl, mix 1/4 cup plain Greek yogurt with 1 tbsp fresh lemon juice and 1 tbsp chopped fresh dill to make a creamy sauce.
- Step 3: Warm 4 large flour tortillas briefly in a dry skillet or microwave until pliable.
- Step 4: Divide the spiced chickpeas evenly among the tortillas, then top each with 1/2 cup halved cherry tomatoes, 1/2 sliced cucumber, 1 cup baby spinach, 2 tbsp crumbled feta cheese, and a generous drizzle of the dill yogurt sauce.
- Step 5: Roll each tortilla tightly into a wrap and slice in half if desired. Serve immediately for a fresh and fun Mediterranean lunch.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Casual Mediterranean Chickpea and Feta Wraps take to make?
Total time is about 22 minutes (15 min prep + 7 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Casual Mediterranean Chickpea and Feta Wraps?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Casual Mediterranean Chickpea and Feta Wraps?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Casual Mediterranean Chickpea and Feta Wraps for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Casual Mediterranean Chickpea and Feta Wraps vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
