Mediterranean Chickpea and Feta Wraps

12 15 344
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Mediterranean Chickpea and Feta Wraps
Health Highlights

Ingredients


1 can (15oz) Chickpeas, canned, drained (drained and rinsed)
1/2 cup Greek yogurt, plain, 5% M.F., Liberte (plain Greek)
1/4 cup, crumbled Feta cheese (crumbled)
2 tbsp Dill, fresh (finely chopped fresh)
1 clove(s) Garlic (finely chopped)
1 tsp Lemon juice (freshly squeezed)
1/4 tsp Salt (fine)
dash Black pepper (Freshly groud)
4 medium tortilla(s) Whole wheat tortilla
1 cup Baby spinach (loosely packed baby)
1/2 cucumber(s) Cucumber (medium; cut into 1/4-inch-wide sticks)
1 cup slices Red bell pepper (roasted; thinly sliced)

Instructions


  1. Place the beans in a medium bowl and smash with the back of a fork or potato masher until most of them are broken up. Add the yogurt, feta, dill, garlic, lemon juice, salt, and pepper and mix to combine.
  2. Divide the mixture across the center of the tortillas. Spread into a 2-inch-wide band across the center of each tortilla. Top the mixture with the spinach, cucumber sticks, and peppers. Tightly wrap each one like a burrito (see How To Wrap a Burrito). Cut in half if desired and serve.

Advanced Preparation

1 - 3 days prior, Chickpeas, canned, drained 1 can (15oz)
Instructions:

smash up chickpeas

1 - 3 days prior, Cucumber 1/2 cucumber(s)
Instructions:

cut up cucumber

1 - 3 days prior [optional], Red bell pepper 1 cup slices
Instructions:

roast red peppers


Nutrition Facts

Per Portion

Calories 344
Calories from fat 106
Calories from saturated fat 43
Total Fat 11.7 g
Saturated Fat 4.7 g
Trans Fat 0
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 3.0 g
Cholesterol 15.1 mg
Sodium 799 mg
Potassium 437 mg
Total Carbohydrate 49 g
Dietary Fiber 12.3 g
Sugars 8.1 g
Protein 16.8 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.6
Milk Alternative 0.4
Vegetables 2.0

Energy sources


Pygal50%467.74866599191046194.5161439882138631%308.4848868117592245.8492977893806719%329.54581162172246123.2055895275315650%31%19%CarbohydratesFatProtein

Meal Type(s)

Lunch




?
Help