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Mediterranean Chickpea-Rice Wrap with Tzatziki, Feta & Salad, plated

Mealime recipe · lives on in MealPot

Mediterranean Chickpea-Rice Wrap with Tzatziki, Feta & Salad

  • 25 min
  • 2–6 servings
  • 649 kcal / serving

A warm, plant-based wrap with creamy tzatziki, crumbled feta, and a seasoned chickpea-rice filling. The mix of textures and crisp salad makes weeknight assembly simple.

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Wraps

Ingredients

  • ¼ cupbasmati rice
  • ½ (4 oz) pkgcrumbled feta cheese
  • ½English cucumber
  • 1 (15 oz) cangarbanzo beans (chickpeas)
  • 1 clovegarlic
  • 30 mlItalian salad dressing
  • 2large flour tortillas
  • ½ (5 oz) pkgspring mix (mixed greens)
  • 1tomato
  • ½ cuptzatziki sauce
  • tomatoes
  • English cucumbers

From the pantry: cumin, ground, salt, turmeric, ground

Cookware

can opener · chef's knife · colander · cutting board · garlic press (optional) · measuring cups · measuring spoons · mixing bowls · small saucepan · stirring spoon · tongs

Directions

  1. Rinse the chickpeas in a strainer, then transfer them to a small saucepan.
  2. Rinse basmati rice under cold running water, drain, and add it with the chickpeas to the pan. Add water and the spices, then bring the mixture to a boil over high heat.
  3. Once the liquid starts to boil, stir, cover the pan, and reduce the heat to low. Simmer until the liquid is absorbed, about 15 minutes.
  4. Meanwhile, wash and dry the produce. If the greens are pre-washed, you can skip that step.
  5. Dice the tomato into medium pieces and trim and dice the cucumber. Place both in a medium bowl and set aside.
  6. Peel and mince the garlic. When the chickpea-rice mixture is done, remove from heat, stir in the garlic and a pinch of salt.
  7. Add the mixed greens, feta, and dressing to the bowl with the tomato and cucumber; toss to combine.
  8. Spread tzatziki on each tortilla. Divide the warm chickpea-rice mixture between the tortillas, top with some of the salad, and roll tightly to close.
  9. Slice the wraps in half and plate with any remaining salad on the side.

Two tips

  • Make ahead: refrigerate the chickpea-rice and salad separately for up to one day and assemble just before serving.
  • Serving idea: keep extra tzatziki or more feta on the side to add as a finishing touch once plated.

Nutrition per serving

Calories
649 kcal
Protein
25 g
Carbs
92 g
Fat
21 g
Fiber
12 g
Sodium
1310 mg

Estimates from the recipe's published nutrition data; they change with the version you pick above.

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Ingredient quantities, timing and nutrition are recorded from the original Mealime recipe ↗ (captured 2026-09-12). Photo: MealPot, an AI-rendered illustration of the finished dish. Description and directions written by MealPot.

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