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Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and health benefits. This culinary tradition emphasizes the use of whole foods, including fruits, vegetables, legumes, grains, and healthy fats, making it a cornerstone of the Mediterranean diet. Rich in nutrients and flavor, Mediterranean dishes promote heart health, weight management, and overall well-being. With a growing interest in plant-based meals, many are turning to this cuisine for its delicious and nutritious offerings.

Mediterranean Chickpea and Spinach Wraps

Discover the deliciousness of Mediterranean Chickpea and Spinach Wraps, a nutrient-packed meal that’s perfect for any time of day. This easy recipe combines protein-rich chickpeas, fresh spinach, and vibrant veggies, all wrapped in a soft tortilla. The creamy tahini dressing and tangy feta add irresistible flavor while promoting a healthy lifestyle. Ideal for quick lunches, snacks, or casual dinners, these wraps cater to various dietary needs and are customizable to your taste. Enjoy a taste of the Mediterranean at home!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

2 cups fresh spinach, thoroughly washed and roughly chopped

1/2 cup red bell pepper, finely diced

1/4 cup red onion, finely diced

1/2 cup cucumber, peeled and diced

1/4 cup feta cheese, crumbled

1/4 cup tahini sauce

2 tablespoons fresh lemon juice

1 teaspoon garlic powder

1 teaspoon ground cumin

Salt and black pepper to taste

4 large whole wheat tortillas or wraps

Fresh parsley, chopped (for garnish, optional)

Instructions
 

Prepare the Chickpea Mixture: In a spacious mixing bowl, add the drained chickpeas. Use a fork or potato masher to gently mash them, leaving some whole chickpeas intact for added texture. Aim for a balance of creamy and chunky consistency.

    Add Vegetables: Fold in the chopped spinach, finely diced red bell pepper, red onion, cucumber, and crumbled feta cheese into the mashed chickpeas. Stir thoroughly until all ingredients are well incorporated, ensuring a colorful mix.

      Make the Dressing: In a small mixing bowl, whisk together the tahini sauce, freshly squeezed lemon juice, garlic powder, ground cumin, and a sprinkle of salt and black pepper. If the mixture appears too thick, stir in a tablespoon of water until you reach a salad dressing-like consistency that’s easy to drizzle.

        Combine Dressing and Chickpeas: Pour the creamy tahini dressing over the chickpea and vegetable mixture. Gently mix until everything is evenly coated in the dressing, ensuring a delightful medley of flavors in every bite.

          Assemble the Wraps: Take a generous scoop of the chickpea mixture and place it in the center of each whole wheat tortilla. Fold the sides inwards, then tightly roll the wrap from the bottom up, enclosing the filling securely.

            Serve: Cut each wrap in half diagonally for a beautiful presentation. Garnish with freshly chopped parsley, if desired. Enjoy these wraps right away, or they can be savored cold or at room temperature for a convenient meal!

              Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4 wraps

                Optional Presentation Tips: Serve the wraps on a rustic wooden board, accompanied by a side of extra tahini sauce for dipping. A sprinkle of pomegranate seeds on top adds a vibrant touch!