Looking for a quick, delicious, and healthy meal? The Grilled Zucchini and Feta Chickpea Wrap with Herbed Yogurt is an excellent choice for anyone who wants a fulfilling dish packed with flavor. This recipe combines smoky grilled zucchini with creamy feta cheese and a tangy herbed yogurt, all wrapped up in a soft tortilla or flatbread. It’s perfect for lunch, dinner, or even a picnic, showcasing seasonal veggies while keeping you satisfied. The great thing about this recipe is its simplicity and the vibrant flavors that come together in under 30 minutes, making it accessible for cooks of all levels.
This wrap is not just visually appealing but also nutrient-dense. It provides a balance of protein from chickpeas and feta, healthy fats from olive oil, and the essential vitamins and minerals found in zucchini and fresh herbs. The herbed yogurt sauce adds an extra layer of flavor, enhancing the dish’s overall taste. As a bonus, this recipe is versatile; you can easily adapt it based on your preferences or what you have on hand. Enjoy the fresh flavor of grilled zucchini combined with the richness of feta in a wrap that bursts with personality.
Why You’ll Love This Grilled Zucchini and Feta Chickpea Wrap
- Quick and Easy: This wrap can be prepared in just 30 minutes, making it an ideal meal for busy days.
- Healthy Ingredients: Packed with veggies, protein from chickpeas and feta, and healthy fats from olive oil.
- Flavor Explosion: Smoky zucchini, creamy feta, and zesty herbed yogurt bring a delightful combination of tastes.
- Customizable: You can swap out ingredients to suit your taste, dietary needs, or what you have available.
- Great for Meal Prep: These wraps can be made in bulk and enjoyed for meals throughout the week.
Preparation Phase & Tools to Use
Before diving into making your Grilled Zucchini and Feta Chickpea Wrap with Herbed Yogurt, it’s essential to prepare your cooking space and gather the necessary tools. Start by clearing off your kitchen countertops to create a clutter-free workspace. Next, gather your ingredients and measuring utensils to streamline the cooking process and save time.
You’ll need a grill pan or an outdoor grill for cooking the zucchini. Having a medium-sized mixing bowl for combining the yogurt and herbs will also come in handy. Additionally, have a sharp knife and cutting board ready for slicing the zucchini and crumbling the feta. It’s beneficial to have a spatula or tongs at hand for flipping the zucchini slices on the grill, ensuring even cooking and achieving that perfect char. Finally, prepare your flatbreads or tortillas by having them warmed up and ready to fill right before serving.
Ingredients
- 1 tablespoon olive oil (15 ml)
- ½ cup plain yogurt (120 g / 4.2 oz)
- 1 teaspoon lemon juice (5 ml)
- 1 medium zucchini, sliced lengthwise (200 g / 7 oz)
- 1 tablespoon chopped fresh herbs (parsley, mint, or dill) (8 g / 0.3 oz)
- 4 large flatbreads or tortillas
- 1 cup cooked chickpeas (160 g / 5.6 oz)
- 100 g feta cheese, crumbled (3.5 oz)
- Salt and black pepper, to taste
Instructions
Step 1: Prepare Your Grill Pan
Start by heating your grill pan over medium heat. If you plan to use an outdoor grill, ensure it’s ready and preheated for the zucchini. The medium heat allows for even cooking without burning, which is crucial for achieving that lovely smoky flavor in the zucchini.
Step 2: Season the Zucchini
Slice the zucchini lengthwise into thin strips, then brush each piece with olive oil. It’s important to use enough oil to prevent sticking but not so much that it becomes greasy. Season the slices with salt and pepper, which will enhance their natural flavors as they grill.
Step 3: Grill the Zucchini
Place the seasoned zucchini slices onto the grill pan and cook for about 2–3 minutes on each side. Check for doneness; they should be tender and have nice grill marks. Remove them from the heat and set aside. The grilling process not only cooks the zucchini but also adds a delicious smoky aroma.
Step 4: Make the Herbed Yogurt
While the zucchini is cooling slightly, whisk together the plain yogurt with the chopped fresh herbs and lemon juice in a mixing bowl. This herbed yogurt will be a delightful topping for the wraps, offering a creamy contrast to the grilled vegetables.
Step 5: Warm the Tortillas
If your tortillas are stiff, warm them up in a dry skillet or in the microwave for a few seconds until they’re soft and pliable. This step ensures that your wraps will fold easily without tearing, enhancing your eating experience.
Step 6: Assemble the Wraps
Now it’s time to assemble! Take a warmed tortilla and layer it with a few grilled zucchini slices, a generous scoop of chickpeas, and crumbled feta cheese. Drizzle some of the herbed yogurt sauce on top, providing bursts of flavor in each bite. Finally, fold the tortilla tightly around the fillings, ensuring everything stays in place as you enjoy!
Variations
- Protein: Substitute chickpeas with grilled chicken or turkey for added protein.
- Vegetables: Include or swap for other grilled vegetables like bell peppers or eggplant.
- Spices: Add cumin or smoked paprika to the zucchini for a spicier kick.
Cooking Notes
- Chill the herbed yogurt sauce in the fridge before serving for a refreshing taste.
- Use fresh herbs for the best flavor; dried herbs can alter the texture and taste.
- Make extras of the grilled zucchini and chickpeas to save for other meals throughout the week.
Serving Suggestions
- Pair with a side salad for a complete meal.
- Serve with a lemon wedge to enhance the flavors.
Tips
- Adjust the seasoning based on your preferences; vary spices for a bolder flavor.
- Feel free to experiment with different types of cheese besides feta, like goat cheese or mozzarella.
Prep Time, Cook Time, Total Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutritional Information
- Calories: 350 per serving
- Protein: 12 g
- Sodium: 600 mg
FAQs
Can I use other types of cheese?
Absolutely! You can substitute feta with goat cheese, mozzarella, or even a vegan alternative based on your dietary preferences.
How do I store leftovers?
Wrap any leftovers tightly in plastic wrap or store them in airtight containers in the refrigerator for up to 3 days.
Can I make this recipe gluten-free?
Yes! Use gluten-free tortillas to enjoy this meal without gluten.
What other sauces can I pair with this wrap?
In addition to herbed yogurt, you might try tahini sauce, hummus, or a spicy aioli for different flavor profiles.
Conclusion
The Grilled Zucchini and Feta Chickpea Wrap with Herbed Yogurt is a versatile dish that brings a flavor-packed meal to your table without requiring hours in the kitchen. It’s perfect for busy individuals or families looking for quick meal solutions. With its array of delicious ingredients, this wrap is sure to elevate your lunch or dinner game! Try making these wraps your way, incorporating various vegetables, proteins, or sauces to personalize them to your liking. We’d love to hear about your creations, so feel free to share your thoughts in the comments below, and don’t forget to share this simple yet delightful recipe with your friends!
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Grilled Zucchini and Feta Chickpea Wrap with Herbed Yogurt
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
A quick, delicious, and healthy wrap packed with flavor.
Ingredients
- 1 tablespoon olive oil (15 ml)
- ½ cup plain yogurt (120 g / 4.2 oz)
- 1 teaspoon lemon juice (5 ml)
- 1 medium zucchini, sliced lengthwise (200 g / 7 oz)
- 1 tablespoon chopped fresh herbs (parsley, mint, or dill) (8 g / 0.3 oz)
- 4 large flatbreads or tortillas
- 1 cup cooked chickpeas (160 g / 5.6 oz)
- 100 g feta cheese, crumbled (3.5 oz)
- Salt and black pepper, to taste
Instructions
- Prepare Your Grill Pan: Heat your grill pan over medium heat.
- Season the Zucchini: Slice zucchini into strips and brush with olive oil. Season with salt and pepper.
- Grill the Zucchini: Cook zucchini slices for 2–3 minutes on each side until tender.
- Make the Herbed Yogurt: Whisk yogurt, chopped herbs, and lemon juice in a bowl.
- Warm the Tortillas: Warm tortillas in a skillet or microwave for pliability.
- Assemble the Wraps: Layer grilled zucchini, chickpeas, and feta in a tortilla, drizzle with herbed yogurt, and fold tightly.
Notes
Chill the herbed yogurt sauce before serving for a refreshing taste. Use fresh herbs for the best flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch
Nutrition
- Calories: 350 kcal
- Sodium: 600 mg
- Protein: 12 g