Chickpea-Tzatziki Wraps
18 Jun
Chickpea-Tzatziki Wraps. Say that three times fast!
I think I am in food heaven. Cause of death: Chickpea-Tzatziki wraps. These wraps are RIDICULOUS. I would eat one of these over restaurant food any day! You know what? I think I should just open a restaurant and sell Chickpea-Tzatziki wraps. Because I would be filthy rich. Try one, and become a believer. (But please, don’t become a belieber.)
We are well into the hot summer months, and these cool and refreshing wraps are perfect for lunch after a morning in the sun. And they are very light, so you feel great for more fun in the sun after lunch. In fact, Chickpea-Tzatziki wraps are literally the best lunch in the history of mankind. It’s a scientifically proven fact. And of course, they are also really easy to make: just make the chickpea patties at one time, and refrigerate or freeze them until you need them! Or store uncooked patties in the fridge until you want to cook ‘em up.
The tzatziki sauce is heavenly, plentiful, and oh-so-necessary for these wraps, but don’t hesitate to enjoy it with carrots or pita chips as a quick and healthy snack. Or eat it with a spoon. I won’t judge. The sauce lasts about a week, and only gets better with time, as the flavors get to know each other. You can even use it as a salad dressing and have a Chickpea-Tzatziki Salad! Food. Heaven.
- Chickpea Patties:
- 2 cans chickpeas, rinsed
- 4 large eggs
- ½ t. salt
- ¼ c. chopped cilantro
- ¼ c. chopped parsley
- 1 lemon, zested
- 1 red onion, chopped
- 1 cup sprouts (such as alfalfa)
- 1 c. whole grain bread crumbs
- 1 T. olive oil
- …………………………….
- Tzatziki Sauce:
- 1 c. plain fat-free greek yogurt
- ¼ c. light sour cream
- ½ cucumber, shredded
- ½ lemon, juiced
- 1½ t. salt
- ½ T. white wine vinegar
- ½ T. olive oil
- 1 clove garlic, minced
- 1 t. fresh dill, chopped
- pinch of black pepper
- …………………………….
- Additional Wrap Ingredients:
- whole wheat tortilla
- avocado
- sprouts
- lettuce
- cucumber
- feta cheese
- For the chickpea patties:
- Combine 1½ cans of chickpeas, salt, and eggs in a food processor, and process until mostly smooth. In a large bowl, combine chickpea mixture with remaining whole chickpeas, onion, sprouts, parsley, cilantro, and lemon zest. Mix, add breadcrumbs, and let mixture sit for a few minutes. The mixture will be moist! Form into 16 small, oval patties. To cook, heat olive oil in a skillet over medium-high heat. Cook patties for seven minutes on each side, until browned and cooked through.
- For Tzatziki sauce:
- Combine all ingredients and refrigerate for at least an hour!
- To assemble wrap:
- You can make your wrap however you would like. I like to spread the Tzatziki sauce on a whole wheat tortilla, and top it with lettuce, 2 chickpea patties, sliced avocado, sliced cucumber, sprouts, and feta!
(adapted from this recipe)
So what are you waiting for?! Go make some wraps! NOW!
I am eating one right now and can’t handle life it is so good. Thank you so much! I did cut 1/2 t. salt from of the tzatziki sauce but that’s it. Great flavor in everything. YUM!
Tried it and loved it! I made a batch but didn’t cook it all at once, left the mixture in the fridge and pulled it out to make fresh patties when needed – quickly fried up in olive oil. My husband loved them! Next time I don’t think I will add the sprouts to the mixture but save them to put in the pita. They make the mix a bit stringy.
Glad you liked them! Thanks for the input! If you don’t like the sprouts in the patties, I would add a bit more breadcrumbs to keep the mixture together.
Printed and definately trying this tomorrow! Thanks.