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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
Frequently asked questions
How long does 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 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 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 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 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.
