Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce Recipe

When hunger strikes and you want something bursting with flavor yet light and wholesome, my Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce is the perfect answer. This wrap brilliantly balances the warmth of aromatic spices, the tang of creamy yogurt sauce, and the freshness of crisp vegetables, all wrapped in a soft tortilla. Whether you’re packing lunch or looking for a quick dinner, this combination brings both color and comfort in every bite.

Ingredients You’ll Need

Ingredients You’ll Need

This recipe keeps things refreshingly simple without skimping on flavor. Each ingredient plays an essential role—chickpeas deliver hearty texture and protein, the spices wake up your taste buds, fresh veggies add crunch and brightness, while the feta and yogurt sauce bring creamy, savory depth.

• Chickpeas: The star protein of the dish, providing a nutty, satisfying base.
• Olive oil: Helps crisp the chickpeas and add richness to the sauce.
• Spices (smoked paprika, cumin, garlic powder, chili powder, turmeric): These build an irresistible, smoky, and slightly spicy flavor profile.
• Lettuce: Adds a fresh, crunchy layer that lightens the wrap.
• Cucumber and tomatoes: Juicy and refreshing, balancing the spices beautifully.
• Red onion: Thinly sliced for just the right bite of sharpness.
• Greek yogurt: Creates a creamy sauce that cools and complements the spiced chickpeas.
• Lemon juice and garlic: Bring bright, zesty notes to the yogurt sauce.
• Feta cheese: Crumbled over the filling for a salty, creamy contrast.
• Tortillas or flatbreads: Soft wraps to hold all the delicious fillings together.
• Optional toppings (parsley, mint, pickled onions, hot honey, chili crisp): Elevate the wrap with fresh herbs or spicy-sweet drizzles for extra flair.

How to Make Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce

Step 1: Cook the Spiced Chickpeas

Begin by heating olive oil in a skillet over medium heat. Toss in your rinsed chickpeas along with the smoked paprika, cumin, garlic powder, chili powder, turmeric if you’re using it, and salt and pepper. Stir frequently as the chickpeas cook for about 6 to 8 minutes until they develop a golden, slightly crispy coating. This process transforms simple chickpeas into a robustly flavored filling that wraps perfectly around creamy feta.

Step 2: Make the Yogurt Sauce

While the chickpeas are doing their magic, mix the Greek yogurt with fresh lemon juice, olive oil, minced garlic, salt, and pepper until silky and smooth. This tangy sauce is the luscious key that ties all the components together, cooling the spices without losing the excitement they bring.

Step 3: Prep the Veggies

Freshness is crucial here. Chop the lettuce finely for crunch, dice cucumbers and tomatoes for juiciness, and thinly slice red onions to add vibrant zest. Leaving parsley, mint, or pickled onions optional lets you customize your wrap’s flavor complexity based on mood or availability.

Step 4: Warm the Wraps

Gently warming your tortillas or flatbreads in a dry skillet softens them just right for folding, preventing tearing while enhancing their subtle flavor. This simple step ensures your wrap holds every delicious ingredient snugly.

Step 5: Assemble the Wraps

Spread a generous layer of the yogurt sauce on each warm tortilla. Then add the spiced chickpeas followed by your fresh veggies and crumbled feta cheese. If you’re feeling adventurous, a drizzle of hot honey or chili crisp amps up the flavor with sweet heat, making this wrap truly unforgettable. Roll it tight and get ready to dive in!

How to Serve Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce

Garnishes

Sprinkle fresh herbs like parsley or mint on top for a punch of brightness. A squeeze of extra lemon juice or a pinch of chili flakes can also add a final zing to your wrap.

Side Dishes

This wrap pairs beautifully with light sides like a crisp garden salad, roasted sweet potato wedges, or even a handful of crunchy pita chips for dipping into more yogurt sauce.

Creative Ways to Present

For entertaining, slice the wrap into pinwheels to showcase the vibrant fillings inside. Alternatively, serve the components deconstructed on a platter for a make-your-own-wrap party—this interactive style is always a crowd-pleaser.

Make Ahead and Storage

Storing Leftovers

Keep any leftover spiced chickpeas and yogurt sauce stored separately in airtight containers in the fridge for up to three days. Vegetables are best prepped fresh to maintain crispness and prevent sogginess.

Freezing

While the spiced chickpeas freeze well, it’s best to avoid freezing the assembled wrap or fresh veggies as texture and flavor can suffer. Freeze chickpeas in portion-sized containers for quick future meals.

Reheating

Gently reheat spiced chickpeas in a skillet to regain their crisp texture. Warm the wraps separately before assembling with fresh veggies and yogurt sauce to keep everything tasting fresh and vibrant.

FAQs

Can I use canned chickpeas directly without rinsing?

It’s best to rinse canned chickpeas to remove excess salt and the canning liquid, which can sometimes taste metallic. Rinsing also helps the chickpeas crisp up nicely when cooked with spices.

Is there a dairy-free option for the yogurt sauce?

Absolutely! Swap Greek yogurt for a dairy-free yogurt alternative such as coconut or almond yogurt. The flavors will remain creamy and delicious, just slightly different in texture.

Can I prepare this wrap gluten-free?

Yes, simply use gluten-free tortillas or flatbreads. Many stores offer excellent gluten-free options that work perfectly as the base for your spiced chickpea & feta wrap.

What if I don’t like spicy food?

You can easily reduce or omit the chili powder and hot toppings like chili crisp or hot honey. The smoked paprika and cumin still provide rich flavor without overwhelming heat.

How long does the Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce take to prepare?

From start to finish, this wrap takes about 20 to 25 minutes to make, making it an ideal quick meal that doesn’t compromise on taste or nutrition.

Final Thoughts

If you’re craving something fresh, flavorful, and satisfying, the Spiced Chickpea & Feta Wrap with Veggies & Yogurt Sauce is just what your kitchen needs. It’s easy enough for a weeknight meal and special enough to impress guests. Give it a try—you’ll find yourself coming back to this vibrant wrap again and again!