Tomato Basil Chickpea Wrap

Serves 4 · 20 min prep · 5 min cook

Estimate for one serving

• 420 cal
• 18g protein
• 52g carbs
• 16g fat
• 10g fiber

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Ingredients

• 2 cans (15 oz each), drained and rinsed canned chickpeas
• 2 medium ripe tomatoes
• 3/4 cup packed fresh basil leaves
• 1/2 English cucumber
• 1/4 medium red onion
• 1/2 cup crumbled feta cheese
• 1/3 cup plain Greek yogurt
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 garlic clove
• 1/2 tsp ground cumin
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 4 large flour tortillas or wraps
• 2 cups baby spinach

Instructions

1. 1Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel so the filling is not watery. Place them in a medium bowl.
2. 2Using a fork or potato masher, roughly mash half the chickpeas, leaving the rest whole for texture. This creates a spreadable base that holds the wrap together.
3. 3Dice the tomatoes and cucumber into small, even pieces. Finely mince the red onion and garlic. Stack and thinly slice the basil.
4. 4Add the diced tomatoes, cucumber, red onion, garlic, and most of the basil to the chickpeas. Crumble in the feta.
5. 5In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, cumin, salt, and black pepper until smooth and pourable.
6. 6Pour the yogurt dressing over the chickpea mixture and fold everything together until evenly coated. Taste and adjust salt or lemon if needed. The filling should taste bright and herby.
7. 7Warm the tortillas one at a time in a dry skillet over medium heat for 20 to 30 seconds per side until pliable, or wrap them in a damp paper towel and microwave 20 seconds.
8. 8Lay each tortilla flat and scatter baby spinach down the center. Spoon a generous portion of the tomato-basil chickpea filling over the greens.
9. 9Fold in the sides of the tortilla, then roll tightly from the bottom up like a burrito, tucking as you go so the filling stays secure.
10. 10Slice each wrap in half on a slight diagonal if serving immediately. For meal prep, wrap snugly in parchment or foil and refrigerate up to 3 days; the flavors deepen overnight.