Greek · 25 min
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.
Free on iPhone · servings scaled, grocery list written for you.
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
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: chickpeas
Shopping list by aisle
Produce
- ½English cucumber
- 1 clovegarlic
- ½ (5 oz) pkgspring mix (mixed greens)
- 1tomato
- tomatoes
- English cucumbers
Dairy, eggs & chilled
- ½ (4 oz) pkgcrumbled feta cheese
- ½ cuptzatziki sauce
Bakery & bread
- 2large flour tortillas
Pantry & dry goods
- ¼ cupbasmati rice
- 1 (15 oz) cangarbanzo beans (chickpeas)
Sauces, oils & condiments
- 30 mlItalian salad dressing
5 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| basmati rice | ¼ cup | ½ cup | ¾ cup |
| crumbled feta cheese | ½ (4 oz) pkg | 1 (4 oz) pkg | 1 ½ (4 oz) pkgs |
| English cucumber | ½ | 1 | 1 ½ |
| garbanzo beans (chickpeas) | 1 (15 oz) can | 2 (15 oz) cans | 3 (15 oz) cans |
| garlic | 1 clove | 2 cloves | 3 cloves |
| Italian salad dressing | 30 ml | ¼ cup | 90 ml |
| large flour tortillas | 2 | 4 | 6 |
| spring mix (mixed greens) | ½ (5 oz) pkg | 1 (5 oz) pkg | 1 ½ (5 oz) pkgs |
| tomato | 1 | 2 | 3 |
| tzatziki sauce | ½ cup | 1 cup | 1 ½ cups |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Rinse the chickpeas in a strainer, then transfer them to a small saucepan.
- 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.
- 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.
- Meanwhile, wash and dry the produce. If the greens are pre-washed, you can skip that step.
- Dice the tomato into medium pieces and trim and dice the cucumber. Place both in a medium bowl and set aside.
- Peel and mince the garlic. When the chickpea-rice mixture is done, remove from heat, stir in the garlic and a pinch of salt.
- Add the mixed greens, feta, and dressing to the bowl with the tomato and cucumber; toss to combine.
- 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.
- 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 follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.