Mediterranean Quinoa & Chickpea Wraps
Elevate your lunch or snack game with these delicious Mediterranean Quinoa and Chickpea Wraps! Packed with protein and fiber from chickpeas and quinoa, these wraps are not only filling but also bursting with fresh flavors from mint and lemon. Paired with creamy Greek yogurt, they make for a refreshing bite perfect for a quick meal or a picnic. Enjoy as a nutritious pick-me-up or a wholesome lunch option!
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
fresh mint
1 tablespoon (chopped)
fine sea salt
1/8 teaspoon
plain Greek yogurt
1/3 cup
whole wheat tortillas
16 inches
chickpeas
1 cup (rinsed and drained, mashed with a fork)
cooked quinoa
3/4 cup (cooled)
golden raisins
1/4 cup (chopped)
lemon juice
1 tablespoon
Instructions
1
In a small bowl, combine chopped fresh mint, fine sea salt, and Greek yogurt. Whisk until well blended.
2
Lay out the whole wheat tortillas on a clean surface.
3
Spread a generous amount of the yogurt mixture evenly over each tortilla.
4
In a separate mixing bowl, combine the mashed chickpeas, cooled quinoa, and chopped golden raisins. Mix until well incorporated.
5
Spoon the chickpea and quinoa mixture over the yogurt-covered tortillas.
6
Drizzle fresh lemon juice over the filling for a zesty kick.
7
Carefully roll up each tortilla tightly like a burrito, folding in the sides to secure the filling.
8
Slice the wraps in half if desired and serve immediately, or wrap in foil for an on-the-go lunch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Quinoa & Chickpea Wraps?
They are nutritious wraps filled with a mixture of chickpeas, quinoa, and golden raisins, accented by a minty Greek yogurt sauce.
Are these wraps considered vegetarian?
Yes, this recipe is entirely vegetarian as it contains no meat.
Can I make this recipe gluten-free?
Yes, simply substitute the whole wheat tortillas with your favorite gluten-free tortilla brand.
What are the primary protein sources in these wraps?
The main protein sources are chickpeas, cooked quinoa, and plain Greek yogurt.
How should I prepare the chickpeas?
The chickpeas should be rinsed, drained, and then mashed with a fork before mixing with the quinoa.
Do I use hot or cold quinoa for the filling?
The quinoa should be cooked and then cooled before being added to the wrap mixture.
Can I substitute Greek yogurt with something else?
You can use plain regular yogurt, though it may be thinner, or a dairy-free yogurt alternative for a vegan version.
What type of tortillas are recommended?
The recipe specifically calls for whole wheat tortillas.
How many ingredients are required for this recipe?
There are 8 ingredients in total: mint, salt, yogurt, tortillas, chickpeas, quinoa, raisins, and lemon juice.
Can I swap golden raisins for something else?
Yes, you can substitute golden raisins with dried cranberries, currants, or even chopped dried apricots.
How much lemon juice is needed for the recipe?
The recipe requires 1 tablespoon of fresh lemon juice drizzled over the filling.
What herb is used for flavoring the yogurt?
Chopped fresh mint is used to flavor the Greek yogurt mixture.
Are these wraps suitable for a picnic?
Yes, they are highly portable and can be wrapped in foil, making them perfect for picnics.
Can these wraps be prepared ahead of time?
Yes, you can prepare them in advance and keep them tightly rolled for an on-the-go lunch.
How do I roll the wraps to keep them secure?
Roll the tortilla tightly like a burrito, folding in the sides as you go to secure the filling.
Can I add extra vegetables like cucumber?
Absolutely, adding chopped cucumbers or tomatoes would complement the Mediterranean flavors well.
How should the fresh mint be prepared?
The fresh mint should be finely chopped before being whisked into the yogurt.
Does this recipe contain salt?
Yes, it uses 1/8 teaspoon of fine sea salt in the yogurt sauce.
Can I use any type of quinoa?
Yes, white, red, or tri-color quinoa will all work perfectly in this recipe.
Should I serve the wraps whole or halved?
You can serve them immediately whole, or slice them in half for easier handling.
Can I use canned chickpeas for this recipe?
Yes, canned chickpeas are convenient; just make sure to rinse and drain them thoroughly.
What makes this wrap Mediterranean in style?
The combination of chickpeas, lemon, mint, and Greek yogurt gives it a classic Mediterranean flavor profile.
Is this recipe a good snack option?
Yes, it is described as an elevated snack or a wholesome lunch meal.
What is the best way to store leftovers?
Wrap any leftover wraps in foil or store in an airtight container in the refrigerator.
Can I use lime instead of lemon?
Yes, lime juice can be used as a substitute, though lemon provides a more traditional Mediterranean citrus note.
Are these wraps high in fiber?
Yes, the chickpeas, quinoa, and whole wheat tortillas provide a significant amount of dietary fiber.
What size of tortillas are mentioned in the recipe?
The ingredient list specifies 16 inches of whole wheat tortillas.
Can I add spices like cumin to the filling?
Yes, adding spices like cumin or coriander would enhance the savory profile of the chickpea mixture.
Is this recipe suitable for children?
Yes, the flavors are mild, fresh, and generally very kid-friendly.
How can I make this recipe vegan?
To make it vegan, replace the plain Greek yogurt with a plant-based yogurt alternative like almond or soy yogurt.