Mediterranean Chickpea Smash Wraps with Feta
Chickpea Smash Wraps
Zesty mashed chickpeas and salty feta in a soft wrap. A healthy 10-minute lunch for busy days.
Nutrition (per serving)
When life gets hectic, these Mediterranean Chickpea Smash Wraps are my absolute lifesaver. They pack all the bright, sunny flavors of the coast into a portable package that won't get soggy by lunchtime. It’s essentially a deconstructed hummus salad that’s hearty enough to keep you fueled through a long afternoon without weighing you down.
The secret here is the 'smash'—by coarsely mashing the chickpeas, you create a creamy texture that holds all the crunchy cucumbers and salty feta together perfectly. Whether you're heading to the office, packing a picnic, or just need a quick fuel-up between errands, these wraps are the ultimate solution for fresh eating on the move.
Ingredients
- Canned chickpeas, drained and rinsed:30 oz
- Plain Greek yogurt:1/3 cup
- Lemon juice:1 tbsp
- Dried oregano:1 tsp
- Crumbled feta cheese:1/2 cup
- English cucumber, finely diced:1/2 cup
- Red onion, finely minced:2 tbsp
- Fresh baby spinach:2 cups
- Large flour tortillas:4 pieces
- Salt and black pepper:to taste
Instructions
-
In a medium mixing bowl, add the drained chickpeas. Use a fork or potato masher to coarsely mash them until about half are smashed and half remain whole.
-
Stir in the Greek yogurt, lemon juice, dried oregano, salt, and pepper until the mixture is well combined and slightly creamy.
-
Gently fold in the crumbled feta, diced cucumber, and minced red onion.
-
Lay the tortillas flat on a clean surface. Place a handful of spinach in the center of each tortilla.
-
Divide the chickpea mixture evenly among the tortillas, spreading it over the spinach.
-
Tightly roll up each tortilla, tucking in the sides as you go. Slice in half diagonally if desired.
Tips & Notes
- To keep the wraps extra secure for travel, wrap them tightly in parchment paper or foil before slicing.
- For a vegan version, swap the Greek yogurt for hummus and omit the feta cheese.
- Add a drizzle of hot sauce or a pinch of red pepper flakes if you like a little kick in your lunch.
