Mediterranean Chickpea Wrap Tzatziki (Printable Version)
Vibrant wrap with spiced chickpeas and crisp veggies in creamy tzatziki sauce.
# Ingredient List:
→ Chickpeas
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 garlic powder
07 - 1/2 teaspoon salt
08 - 1/4 teaspoon black pepper
→ Tzatziki Sauce
09 - 1 cup (8 oz) Greek yogurt
10 - 1/2 cucumber, grated and squeezed dry
11 - 1 tablespoon extra virgin olive oil
12 - 1 tablespoon fresh dill, chopped
13 - 1 clove garlic, minced
14 - 1 tablespoon lemon juice
15 - 1/4 teaspoon salt
16 - 1/8 teaspoon black pepper
→ Wraps and Vegetables
17 - 4 large whole wheat or plain wraps
18 - 1 cup romaine lettuce, shredded
19 - 1 cup cherry tomatoes, halved
20 - 1/4 cup red onion, thinly sliced
21 - 1/2 cup cucumber, sliced
22 - 1/4 cup Kalamata olives, pitted and sliced
23 - 1/4 cup feta cheese, crumbled (optional)
# Step-by-Step Instructions:
01 - Heat olive oil in a skillet over medium heat. Add chickpeas along with cumin, smoked paprika, coriander, garlic powder, salt, and black pepper. Sauté for 5 to 7 minutes, stirring occasionally, until chickpeas turn golden and emit a fragrant aroma. Remove from heat and set aside.
02 - Combine Greek yogurt, grated cucumber, olive oil, chopped dill, minced garlic, lemon juice, salt, and black pepper in a bowl. Stir thoroughly to integrate flavors. Refrigerate until needed.
03 - Gently warm wraps in a dry skillet or microwave for 10 to 20 seconds until flexible and pliable.
04 - Lay each wrap flat, spreading 2 tablespoons of tzatziki sauce along its center. Layer shredded lettuce, halved cherry tomatoes, red onion slices, cucumber slices, Kalamata olives, and one quarter of the cooked chickpeas on top. Add crumbled feta cheese if desired.
05 - Drizzle additional tzatziki sauce over fillings, fold in the ends of the wrap, and roll tightly. Slice each wrap in half and serve immediately.
# Tips from hearthlykitchen:
01 -
- Ready in under 30 minutes, which means you can make something genuinely homemade even on a Tuesday night when you're tired.
- The chickpeas get crispy edges and actually taste like food, not just a protein obligation.
- Tzatziki made fresh tastes nothing like store-bought—creamy, bright, and so much better than any bottled version.
- Naturally vegetarian but filling enough that nobody will miss meat, and flexible enough to adapt to whatever's in your fridge.
02 -
- Wet cucumber will sabotage the tzatziki—squeeze it hard and don't feel bad about it; that liquid is the enemy of creaminess.
- Don't skip warming the wraps; a cold, stiff wrap will tear and is genuinely unpleasant to eat.
- Assemble these right before serving because wraps will get soft and soggy if they sit more than a few minutes.
03 -
- Mince your garlic small and let it sit in the bowl for a minute before mixing the tzatziki—it mellows slightly and distributes better.
- If you're meal-prepping, keep the tzatziki, spiced chickpeas, and fresh vegetables separate until you're ready to eat; assembled wraps lose their texture quickly.