Description
A vibrant wrap filled with spiced chickpeas, fresh vegetables, and creamy zucchini-garlic sauce, perfect for quick lunches or gatherings.
Ingredients
Scale
- 1 cup hummus (store‑bought or homemade)
- 1 cup cooked or canned chickpeas, rinsed and drained
- 1 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp chili powder
- 1 garlic clove, minced
- 1/2 tsp ground cumin
- 1/2 cup cherry tomatoes, halved
- 1 cup sweet bell pepper, chopped
- 1 cup scallions, chopped
- 1 cup basil leaves, whole or torn
- 1 medium cucumber, chopped
- 1 medium zucchini, sliced and roasted or sautéed
- 1/3 cup plain Greek yogurt (or dairy‑free yogurt)
- 1 garlic clove, minced
- Salt and black pepper to taste
- 3 gluten‑free large tortillas
- Optional: 1 tbsp tahini, squeeze of lemon juice, crushed red pepper for heat
Instructions
- Prep vegetables: wash and chop cucumber, tomatoes, bell pepper, scallions, and tear basil leaves. Set aside.
- Make zucchini garlic sauce: cook sliced zucchini until golden, then mix with yogurt, minced garlic, and a pinch of salt. Refrigerate briefly if making ahead.
- Spice and toast the chickpeas: In a nonstick pan, heat olive oil, add chickpeas and spices, and cook until toasted.
- Warm tortillas briefly in a skillet until pliable.
- Assemble each tortilla with hummus, chickpeas, vegetables, and zucchini garlic sauce.
- Fold and serve immediately.
Notes
For a vegan version, use dairy-free yogurt and ensure the hummus is vegan. Consider mixing in additional nutrients like quinoa or roasted eggplant.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Assembling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 475
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 63g
- Fiber: 15g
- Protein: 21g
- Cholesterol: 10mg