Chickpea & Spinach Ricotta Wrap with Lemon-Tahini Yogurt
This Chickpea & Spinach Ricotta Wrap with Lemon-Tahini Yogurt is the perfect balance of creamy, fresh, and zesty Mediterranean flavors. Ricotta cheese gives a soft richness, chickpeas add hearty protein, spinach delivers freshness, and the lemon-tahini yogurt brings brightness and a nutty kick. All wrapped up in whole wheat or gluten-free tortillas, this recipe makes a quick and nourishing lunch, dinner, or on-the-go meal.
Time
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2 wraps
Ingredients
For the Wraps:
2 large whole wheat or gluten-free wraps
1 cup (250 g) ricotta cheese
1 cup (150 g) cooked chickpeas, drained and rinsed
2 cups (60 g) fresh spinach leaves
2 tablespoons (30 ml) olive oil
1 small garlic clove, minced
½ teaspoon (2 g) ground cumin
Salt and freshly ground black pepper, to taste
For the Lemon-Tahini Yogurt:
½ cup (120 g) Greek yogurt
1 tablespoon (15 ml) tahini
Juice of ½ lemon
Pinch of salt
Instructions
Step 1: Prepare the Spinach & Chickpeas
Heat olive oil in a skillet over medium heat.
Add minced garlic and sauté for 30 seconds until fragrant.
Stir in chickpeas, cumin, salt, and black pepper. Cook for 3–4 minutes, lightly mashing some chickpeas for a creamy texture.
Add spinach and cook until just wilted (about 1–2 minutes). Remove from heat.
Step 2: Make the Lemon-Tahini Yogurt
In a bowl, whisk together Greek yogurt, tahini, lemon juice, and a pinch of salt.
Add a splash of water if needed to thin the sauce to a drizzle consistency. Taste and adjust seasoning.
Step 3: Assemble the Wraps
Warm the wraps slightly to make them pliable.
Spread ricotta cheese evenly on each wrap.
Top with the chickpea-spinach mixture.
Drizzle generously with lemon-tahini yogurt.
Fold tightly into a wrap, slice in half, and serve.
Tips
Warm the Wraps: Gently heat the tortillas in a dry skillet for 30–60 seconds per side. This makes them flexible and prevents tearing.
Flavorful Ricotta: Mix your ricotta with a little salt, pepper, and even lemon zest before spreading—it adds a subtle brightness.
Balance Texture: Lightly mash half the chickpeas with a fork in the pan. This creates a creamier base while leaving the rest for bite.
Cook Spinach Lightly: Don’t overcook spinach—it only needs 1–2 minutes to wilt. Overcooking makes it watery.
Make-Ahead Friendly: Store the filling, ricotta, and sauce separately in the fridge for up to 3 days. Assemble wraps right before eating for best freshness.
Prevent Sogginess: Place spinach leaves at the bottom of the wrap, then add the chickpeas and ricotta. The leaves act as a barrier and keep the tortilla from getting soggy.
Drizzle Smartly: Don’t add too much sauce inside or the wrap may burst. Instead, drizzle a little and serve extra on the side for dipping.
Add Fresh Crunch: Thinly sliced cucumber, tomato, bell peppers, or shredded carrots add freshness and texture.
Toasted Tortilla Option: After wrapping, toast the wrap on a skillet (like a quesadilla) for a golden crust and melty inside.
Portion Control: If you’re serving kids or for snacks, cut the tortillas into halves or roll them into pinwheels for bite-sized wraps.
Variations
Vegan Wrap:
Replace ricotta with vegan ricotta or mashed avocado.
Use dairy-free yogurt for the lemon-tahini sauce.
Spicy Kick:
Add a dash of cayenne, chili flakes, or harissa to the chickpea filling.
Or stir a little hot sauce into the yogurt-tahini dressing.
Mediterranean Boost:
Add chopped olives, sun-dried tomatoes, or roasted red peppers.
Sprinkle with crumbled feta along with ricotta for more tang.
Protein-Packed:
Add grilled chicken strips, turkey slices, or even salmon for a non-vegetarian version.
Or double up on chickpeas for extra plant-based protein.
Low-Carb Wrap:
Use large lettuce leaves (like romaine or collard greens) instead of tortillas.
Extra Crunch:
Add roasted chickpeas on top of the filling for a nutty, crispy bite.
Toss in some shredded cabbage or crispy cucumbers.
Herb Lovers’ Version:
Mix fresh parsley, cilantro, mint, or dill into the filling for more aroma.
Breakfast Twist:
Scramble an egg and mix into the chickpea-spinach filling before wrapping.
Q&A
Q: Can I use canned spinach?
A: Fresh is best, but frozen spinach works if thawed and squeezed dry. Avoid canned spinach—it’s too soft.
Q: How long do these wraps last?
A: Best eaten fresh, but the filling and sauce can be stored separately in the fridge for 2–3 days.
Q: Can I use cottage cheese instead of ricotta?
A: Yes, but blend it first for a smooth texture.
Nutrition (per wrap, approx.)
Calories: 430 kcal
Protein: 22 g
Carbs: 44 g
Fiber: 9 g
Fat: 18 g
Saturated Fat: 6 g
Sodium: 350 mg
Conclusion
These Chickpea & Spinach Ricotta Wraps with Lemon-Tahini Yogurt are simple, wholesome, and loaded with Mediterranean goodness. With creamy ricotta, spiced chickpeas, fresh spinach, and a zesty yogurt drizzle, every bite is satisfying yet light. They’re quick enough for busy weekdays but delicious enough to impress at a picnic or lunch gathering. A perfect choice when you need something filling, nutritious, and flavorful.