Description
These Creamy Cucumber Chickpea Wraps are a refreshing and satisfying vegetarian meal featuring mashed chickpeas, crisp cucumbers, and a creamy herb dressing, all wrapped in a soft tortilla.
Ingredients
Units
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup plain Greek yogurt (or dairy-free alternative)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1/4 cup fresh dill, chopped
- Salt and pepper to taste
- 1 cup cucumber, finely diced
- 1/4 cup red onion, finely chopped
- 2–3 large whole wheat tortillas or wraps
- 1 cup fresh spinach or mixed greens
Instructions
- In a bowl, mash the chickpeas with a fork until mostly broken down but still a bit chunky.
- Add the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic, dill, salt, and pepper. Mix until well combined.
- Fold in the diced cucumber and red onion.
- Lay out a tortilla and place a handful of spinach or greens in the center.
- Spoon the chickpea mixture over the greens and spread evenly.
- Roll the tortilla tightly, folding in the sides as you go, to form a wrap.
- Cut in half and serve immediately, or wrap in foil for later.
Notes
- For a vegan version, use dairy-free yogurt.
- Wraps can be made ahead and stored in the fridge for up to 2 days.
- Try adding shredded carrots or sliced avocado for extra texture and flavor.
Nutrition
- Serving Size: 1 wrap
- Calories: 280
- Sugar: 4g
- Sodium: 410mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 11g
- Cholesterol: 5mg
