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Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce

This vegetarian spiced chickpea wrap with a lemon dill yogurt sauce is easy to meal prep for a busy week. And it’s packed with protein and flavor to wake up your tastebuds!

Today is weird day. It feels like a Monday, but it’s really a Thursday. With 4th of July falling on a Wednesday, many people are out of town all week, but not me! We are going on vacation at the end of July, so we decided to stick around and be low key for the holiday. We live pretty close to the Easy River, so we’re lucky enough to be able to see the Macy’s firework show from our roof!

Vegetarian chickpea wrap

While I’m home with the day off, I’ve decided to catch up on some cooking and blogging. Since I work from home, I make my lunch everyday, and I gravitate towards things that are quick, easy and healthy. Sometimes that means a Chickpea Salad Sandwich or a seasonal salad (Spring Strawberry Salad), but I also like to switch things up. Enter this Spiced Chickpea Wrap with a Lemon Dill Yogurt Sauce.

Vegetarian chickpea wrap

If I don’t have enough protein at lunch, I find myself hungry again about an hour later. That’s why I like using some sort of bean or legume as the base for my lunch, and chickpeas fit the bill. With 8 grams of protein in just a 1/4 cup and plenty of fiber, these little legumes do the trick.

This healthy Chickpea Wrap Recipe with lemon dill yogurt sauce is so easy to make ahead of time for a healthy lunch! Just assemble, pack and enjoy!  #vegetarian #healthylunch #chickpeas #wraprecipe

This recipe takes a few minutes to prep, so I suggest making a few servings ahead of time and then you can quickly assemble at lunchtime (or the night before, if you pack lunch). With the combination or spiced chickpeas, radish, parsley, feta and a simple dill yogurt sauce, it’s super tasty, filling, unique and easy to bring with you on-the-go.

Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce

Course Main Course
Keyword wrap
Servings 2 wraps
Calories 541 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 1 15-ounce can of chickpeas drained and rinsed
  • 1 tablespoon paprika
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt divided
  • 1 tablespoon vegetable or olive oil
  • 2 large whole wheat tortillas
  • 3 small radishes washed and sliced
  • 2 tablespoons parsley leaves
  • 1/4 cup feta

Yogurt Sauce

  • 1/2 cup plain Greek yogurt
  • 1 tablespoon chopped dill
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon honey

Instructions

  1. In a large bowl, combine the chickpeas, paprika, garlic powder and 1/8 teaspoon of salt. Mix until the chickpeas are coated with seasoning.
  2. Place a skillet over medium high heat. Add oil to the pan, and then add the chickpeas. Cook over medium high heat for 7-9 minutes, stirring frequently. Set aside.
  3. In the meantime, make the yogurt sauce by combining the Greek yogurt, chopped dill, lemon juice, honey and remaining 1/8 teaspoon of salt. Stir well.
  4. Lay out the tortilla and spread 1/2 the yogurt mixture on the tortilla. Top with half the chickpeas, 1/2 the radishes, 1 tablespoon parsley leaves and 2 tablespoons of feta. Fold into a wrap and repeat on second tortilla.
Nutrition Facts
Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce
Amount Per Serving (1 wrap)
Calories 541 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 5g31%
Cholesterol 19mg6%
Sodium 823mg36%
Potassium 729mg21%
Carbohydrates 56g19%
Fiber 19g79%
Sugar 18g20%
Protein 31g62%
Vitamin A 619IU12%
Vitamin C 14mg17%
Calcium 339mg34%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

10 Comments

  1. Tawnie Kroll

    Made these for lunch today – so so good!

    Reply
  2. Lindsey

    Loved the sauce and all these flavors!

    Reply
  3. meme inge

    This wrap will be a great lunch for work! Super easy and delicious!

    Reply
  4. shawsimpleswaps

    This is so tasty! I made it for lunch and wish I had more for dinner!

    Reply
  5. Lorie

    Thus yogurt sauce—so simple but soooo good!

    Reply
    • Natalie Rizzo, MS, RD

      I’m obsessed with yogurt sauces. They really add some oomph to a sandwich!!

      Reply

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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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