Spiced Chickpea Wraps

This is a good one for meatless Mondays. It’s quick to make and is great to bring to work for lunch. Omit the feta to make it dairy-free and use a corn tortilla if you want it to be gluten-free.


Spiced Chickpea Wraps

Prep time: 15 minutes
Cook time: 5 minutes
Total time: 20 minutes
Yield: 4 large wraps


For the Sauce:

  • ¼ cup mayo or plain Greek yogurt

  • 1 clove garlic, minced

  • Juice of ½ a lemon

  • ¼ cup chopped flat leaf parsley

  • Salt and pepper to taste

For the Wraps:

  • 4 large soft tortillas of your choice (use corn if GF)

  • 1 540ml can chickpeas, drained and rinsed

  • 1 tbsp. olive oil

  • Juice of ½ a lemon

  • 1 tbsp. balsamic reduction *see notes

  • ½ tsp. honey

  • 2 tsp. smoked paprika

  • 1 tsp. ground cumin

  • 1 tsp. ground coriander

  • 1 tsp. onion powder

  • ½ tsp. cayenne

  • 1 tbsp. water, as needed

  • 2 large carrots, peeled and thinly sliced into matchsticks (or continue to use your peeler to make ribbons)

  • ½ an English cucumber, cut into

  • 1 avocado, sliced

  • ¼ cup crumbled feta cheese

*If you don’t have balsamic reduction, substitute 1 tbsp. of regular balsamic and add an additional ½ tsp. of honey


In a medium sized bowl, whisk together all ingredients “for the sauce” and set aside.

Heat the olive oil in a large fry pan over medium high heat. Add in the chickpeas and cook until lightly browned and they start to pop. This should take between 3-5 minutes. In a small bowl, whisk together lemon juice, balsamic reduction and honey. Pour overtop the chickpeas, and reduce heat to medium. Let the lemon juice mixture reduce for 30 seconds and then add in paprika, cumin, coriander, onion powder and cayenne. If the chickpeas are too dry add in the water, otherwise skip this step. Assemble the wraps by dividing chickpeas, carrots, cucumber, avocado and feta evenly between the four tortillas. Drizzle with the sauce, wrap up and enjoy!