Chickpea Salad Wraps

• porsi: 2
• waktu aktif: 10 minutes
• total waktu: 10 minutes

Bahan-bahan

1 can (400 g) chickpeas, drained & rinsed

2 tbsp Greek yoghurt (unsweetened, 5% fat preferred)

1 tbsp tahini or hummus

1 tsp Dijon mustard (optional for tang)

1 tbsp lemon juice

1 small clove garlic, minced (optional)

50 g chopped cucumber

50 g diced capsicum

25 g red onion, finely diced

30 g crumbled feta (optional)

1 tbsp chopped parsley or coriander

Salt, pepper, and paprika to taste

2 high-protein or wholegrain wraps (look for 10–15 g protein per wrap — brands like Helga’s Protein or Mission High Protein)

Optional add-ons: baby spinach, grated carrot, avocado slices

Petunjuk

Mash chickpeas in a bowl with a fork or potato masher — keep a few chunks for texture.

Add yoghurt, tahini, mustard, lemon juice, and garlic. Stir until creamy.

Mix in veggies, feta, and herbs. Season with salt, pepper, and a pinch of paprika.

Assemble wraps: Spread the chickpea mixture evenly on wraps. Add spinach or avocado if using. Roll tightly and slice in half.

Catatan

Filling: Keeps well 3–4 days in an airtight container.

Wraps: Assemble fresh each day so they don’t go soggy.

Make it a bowl: Serve the filling over leafy greens or quinoa instead of in a wrap.

Nutrisi

• Ukuran Porsi: 1 wrap
• Kalori: 380kcal
• Total Lemak: 14g
• Total Karbohidrat: 35g
• Serat Diet: 10g
• Protein: 25g