There’s something about the humble chickpea that always takes me back to lazy Sunday afternoons when my mom would whip up the quickest, most colorful lunches for us. These wraps remind me of those easy afternoons—simple, fresh, and bursting with crunch and flavor. The best part? You don’t have to be a kitchen wizard to pull them together. Soft, warm tortillas wrapped around creamy mashed chickpeas, crisp veggies, and a zesty sauce make these wraps a total winner for a no-fuss weeknight dinner. Plus, they’re filling without being heavy, which lets you sneak in an extra scoop of that tangy sauce (because who’s counting?). Ready to spice up your dinner rotation? Let’s get wrapping!
Quick Facts
Yield: Serves 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients
For the Main Dish:
2 (15-ounce) cans chickpeas, drained and rinsed
1/4 cup plain Greek yogurt or vegan alternative
1 tbsp olive oil
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
Salt and pepper, to taste
4 large whole wheat or spinach tortillas
1 medium cucumber, thinly sliced
1 medium carrot, shredded
1 bell pepper, thinly sliced (any color)
1 cup baby spinach or mixed greens
For the Sauce / Garnish:
1/4 cup tahini
Juice of 1 lemon
1 tsp maple syrup or honey
2–3 tbsp water (to thin sauce)
Fresh parsley, chopped (optional)
How I Make It
Step 1:
Start by mashing the chickpeas in a bowl using a fork or potato masher. You want them chunky but mostly mashed — not pureed. This texture gives you a hearty, satisfying bite every time.
Step 2:
Stir in the Greek yogurt, olive oil, cumin, smoked paprika, and garlic powder. Add salt and pepper to taste. Mix everything until it’s well combined and creamy—this mixture will be the flavorful base for your wraps.
Step 3:
While the chickpea mixture rests, prep your veggies: thinly slice cucumber, bell pepper, and shred the carrot. Having them ready in advance makes assembly a breeze.
Step 4:
Make the tangy tahini sauce by whisking together tahini, lemon juice, maple syrup, and enough water to get a smooth, pourable consistency. This sauce is the perfect bright contrast to the earthy chickpeas.
Step 5:
Warm the tortillas for about 20 seconds in the microwave or on a dry skillet—it helps them become pliable and easy to roll up.
Step 6:
Build your wraps by spreading a generous spoonful of the chickpea mixture down the center of each tortilla. Layer with fresh veggies and a drizzle of tahini sauce. Sprinkle with chopped parsley if you like, then roll them up tight and dig in!
Variations & Tips
Add a handful of crumbled feta or diced avocado for extra creaminess.
Swap the smoked paprika for chili powder if you want a little heat.
Try whole grain or gluten-free tortillas as needed.
If you prefer a vegan option, use coconut yogurt and make sure your wraps are plant-based.
Double the tahini sauce recipe to have extra for dipping!
Toast the chickpeas lightly before mashing for added smoky flavor.
How I Like to Serve It
These wraps are perfect on their own or paired with a crisp side salad on a warm spring evening. They also travel well, so pack them for a picnic or a quick, satisfying office lunch. When I’m feeling indulgent, I serve these with sweet potato fries or a refreshing cucumber-mint yogurt dip.
Notes
Store leftover chickpea mixture in an airtight container in the fridge up to 3 days.
Reheat wraps briefly in a skillet or microwave for best texture; avoid sogginess by adding fresh veggies at serving time.
Closing: These wraps always come through when I need something quick, tasty, and just so good, making them one of my go-to weeknight winners.
