Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce

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.

Vegetarian spiced chickpea wrap with lemon dill yogurt sauce. #vegetarian #healthylunch #chickpeas

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

Servings 2 wraps

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.

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17 Comments

  • Reply
    10 fresh herbs you should be eating right now – Liberal View News
    August 19, 2018 at 1:24 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    10 fresh herbs you should be eating right now – MNNOFA NEWS
    August 19, 2018 at 1:57 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    The health benefits of fresh herbs — and how to eat them * Smart2buy
    August 19, 2018 at 1:58 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    The health benefits of fresh herbs — and how to eat them | Detroit Free Beacon
    August 19, 2018 at 2:25 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    The health benefits of fresh herbs — and how to eat them – Public News Grid
    August 19, 2018 at 2:53 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    The health benefits of fresh herbs — and how to eat them | Good Cookery
    August 19, 2018 at 5:14 pm

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    Online News | The health benefits of fresh herbs — and how to eat them
    August 20, 2018 at 8:14 am

    […] Although parsley looks strikingly similar to cilantro, the taste is much milder. “Parsley has a fresh taste that’s earthy and mildly sweet,” according to Sara Haas, RDN, Chicago-based and author of Taco! Taco! Taco!. Parsley and cilantro look extremely similar, so make sure you opt for the herb with the pointy leaves. One cup of chopped parsley provides over one thousand percent of your daily value of vitamin K, plus it’s rich in myricetin, a flavonoid that may have some anti-cancer properties. Haas suggests using parsley at the end of cooking for finishing dishes. “It’s great in tabbouleh, roasted potatoes, pasta dishes and grain dishes,” and it makes a nice accompaniment to salads and sandwiches, like this Spiced Chickpea Wrap. […]

  • Reply
    Tawnie Kroll
    October 2, 2018 at 4:03 pm

    Made these for lunch today – so so good!

  • Reply
    Lindsey
    October 2, 2018 at 4:13 pm

    Loved the sauce and all these flavors!

  • Reply
    meme inge
    October 4, 2018 at 9:24 pm

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

  • Reply
    shawsimpleswaps
    October 7, 2018 at 5:38 pm

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

  • Reply
    Lorie
    October 7, 2018 at 10:05 pm

    Thus yogurt sauce—so simple but soooo good!

    • Reply
      Natalie Rizzo, MS, RD
      October 8, 2018 at 9:22 am

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

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