Vegetarian Mediterranean Chicken Wrap
Elevate your lunch game with this hearty and flavorful Vegetarian Mediterranean "Chicken" Wrap, a plant-based twist on a classic favorite! Perfectly spiced and lightly crisped chickpeas take center stage, delivering a satisfying protein-packed bite, while fresh Mediterranean ingredients like crisp cucumbers, juicy cherry tomatoes, Kalamata olives, and crumbled feta bring a vibrant, tangy flair. Wrapped in a soft whole wheat tortilla and finished off with creamy, garlicky tzatziki sauce, this wrap is a wholesome meal ready in just 25 minutes! Ideal for vegetarians and anyone seeking a healthy, easy-to-make option, this vegetarian wrap offers all the Mediterranean goodness without sacrificing taste or texture. Perfect for meal prep, picnics, or a quick weeknight dinner, this wrap is guaranteed to become a new go-to favorite.
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortilla wraps
- 1 can (15 oz) Chickpeas, drained and rinsed
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Red onion, thinly sliced
- 1 cup Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.25 cup Kalamata olives, sliced
- 0.5 cup Feta cheese, crumbled
- 2 cups Fresh spinach leaves
- 0.5 cup Tzatziki sauce
Instructions
In a medium-sized skillet, heat the olive oil over medium heat.
Add the minced garlic and sauté for about 1 minute until fragrant.
Add the drained and rinsed chickpeas to the skillet, along with the ground cumin, smoked paprika, salt, and black pepper.
Cook the chickpeas for about 5-7 minutes, stirring occasionally, until they are heated through and slightly crispy.
Meanwhile, prepare the vegetables by thinly slicing the red onion, dicing the cucumber, and halving the cherry tomatoes.
Warm the whole wheat tortilla wraps in the oven or microwave for a few seconds until pliable.
To assemble the wrap, spread about 2 tablespoons of tzatziki sauce over each tortilla.
Layer the seasoned chickpeas evenly over the sauce.
Top with fresh spinach leaves followed by the sliced red onion, diced cucumber, halved cherry tomatoes, and sliced Kalamata olives.
Sprinkle crumbled feta cheese over the vegetables.
Carefully roll the tortilla into a wrap, folding in the sides as you roll to maintain a neat shape.
Slice each wrap in half and serve immediately.
Nutrition Facts
Calories |
488 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 1368 mg | 59% | |
| Total Carbohydrate | 61.5 g | 22% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 11.0 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 227 mg | 17% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 825 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
