Spiced Chickpea and Quinoa Wraps

By AislePrompt Editorial · Published 2026-06-17 · Updated 2026-06-17

Wholesome wraps filled with a spiced chickpea and quinoa mixture, crisp veggies, and a cooling yogurt drizzle, perfect for a hassle-free picnic lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 20 minutes, pairs cooked quinoa, canned chickpeas, drained and rinsed, cumin powder 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 cup cooked quinoa
• 1 cup canned chickpeas, drained and rinsed
• 1 tsp cumin powder
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 cup plain Greek yogurt
• 1 tbsp fresh lemon juice
• 2 tbsp fresh cilantro, chopped
• 1 medium carrot, grated
• 1 cup baby spinach leaves
• 4 large whole wheat tortillas
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: In a medium bowl, mash 1 cup drained and rinsed canned chickpeas coarsely with a fork. Add 1 cup cooked quinoa, 1 tsp cumin powder, 1/2 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper. Stir until combined but still slightly chunky.
2. Step 2: In a small bowl, whisk together 1/2 cup plain Greek yogurt, 1 tbsp fresh lemon juice, and 2 tbsp chopped fresh cilantro until creamy and bright.
3. Step 3: Lay out 4 large whole wheat tortillas on a flat surface. Spread a thin layer of the yogurt sauce over each tortilla.
4. Step 4: Divide the chickpea-quinoa mixture evenly among the tortillas, placing it in a line down the center. Top each with 1 cup baby spinach leaves and 1 medium grated carrot evenly distributed.
5. Step 5: Fold the sides of each tortilla over the filling, then tightly roll up from one end to form wraps. Slice in half diagonally if desired and wrap individually for easy picnic packing.