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The Mediterranean diet is renowned for its health benefits, emphasizing whole foods, healthy fats, and a variety of fresh produce. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this diet is not just about eating; it’s a lifestyle choice that promotes well-being and longevity. Among its many offerings, Mediterranean Chickpea and Spinach Wraps stand out as a nutritious and satisfying meal option.

Mediterranean Chickpea and Spinach Wraps

Discover the deliciousness of Mediterranean Chickpea and Spinach Wraps, a nutritious meal bursting with fresh flavors. This easy recipe features wholesome ingredients like chickpeas, spinach, vibrant veggies, and creamy tahini sauce, making it perfect for lunch, picnics, or a quick dinner. Plus, it's simple to customize based on your taste. Enjoy a meal that’s not only satisfying but also packed with health benefits, supporting your well-being every step of the way.
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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 chopped

1/4 cup red onion, finely chopped

1/2 cup cucumber, 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 pepper to taste

4 large whole wheat tortillas or wraps

Fresh parsley, chopped (for garnish - optional)

Instructions
 

Prepare the Chickpea Base: In a large mixing bowl, combine the drained and rinsed chickpeas. Using a fork or a potato masher, lightly mash the chickpeas until they are mostly smashed, leaving some whole for added texture.

    Incorporate Fresh Vegetables: To the mashed chickpeas, add the chopped spinach, finely diced red bell pepper, red onion, cucumber, and crumbled feta cheese. Gently stir the mixture until all ingredients are evenly distributed.

      Create the Tahini Dressing: In a separate small bowl, whisk together the tahini sauce, fresh lemon juice, garlic powder, ground cumin, and a pinch of salt and pepper. If the dressing is too thick for your liking, add a tablespoon of water to reach your preferred consistency.

        Mix Dressing with Chickpeas: Pour the tahini dressing over the chickpea and vegetable mixture. Using a spatula or a spoon, mix well to ensure that all ingredients are coated with the dressing.

          Assemble the Wraps: Lay a large tortilla flat on a clean surface. Spoon a generous portion of the chickpea mixture onto the center of the tortilla. Fold the sides inwards and then roll the wrap tightly from the bottom to the top to encase the filling.

            Serve with Style: Cut each wrap in half diagonally for a classic presentation. Optionally, sprinkle with freshly chopped parsley for an added touch of color and flavor. Serve immediately, or enjoy these delicious wraps chilled or at room temperature.

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