Anti-Inflammatory Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt

The Anti-Inflammatory Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt have a fresh flavors. We prepare this wrap with grilled zucchini, chickpeas, feta cheese, baby spinach, cucumber, cherry tomatoes, whole wheat tortillas, extra virgin olive oil, garlic, turmeric, ginger, smoked paprika, lemon juice, and a creamy herbed Greek yogurt sauce made with parsley, dill, and mint. There are only 34 g net carbs and approximately 435 calories in one wrap. We make this wrap in just 30 minutes. The Anti-Inflammatory Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is perfect for healthy meal plans, vegetarian diets, Mediterranean-style eating, and anti-inflammatory lifestyles. For later use, store the assembled wraps in the refrigerator for 2 days, while the yogurt sauce stays fresh for 4 days. You can serve this wrap with Mediterranean Lentil Soup, Lemon Turmeric Quinoa, Greek Salad, Roasted Sweet Potato Wedges, or Fresh Berry Fruit Salad.

STATS:

• Course: Main Course, Lunch, Light Dinner
• Calories: 435 kcal
• Diet: Anti-Inflammatory
• Prep Time: 20 minutes
• Cuisine: Mediterranean
• Cook Time: 10 minutes
• Portion Size: 1 wrap
• Cooking Mode: Grilling
• Total Servings: 4
• Difficulty Level: Easy
• Total Time: 30 minutes

TOOLS:

• Grill pan
• Bowls
• Measuring cups and spoons
• Knife
• Cutting board
• Spoon
• Tongs

INGREDIENTS:

WRAPS:

• Four tortillas
• 2 zucchini
• 1½ cups chickpeas
• 1 cup feta cheese
• 1 cup baby spinach
• 1 cucumber
• 1 cup cherry tomatoes
• Olive oil, two tbsp.
• Two cloves garlic
• One tsp. turmeric
• ½ teaspoon sea salt
• ½ teaspoon ginger
• ½ teaspoon smoked paprika
• ¼ teaspoon black pepper
• 1 tablespoon lemon juice

HERBED YOGURT SAUCE:

• 1 cup Greek yogurt
• 2 tablespoons parsley
• 1 tablespoon dill
• 1 tablespoon mint
• ¼ teaspoon sea salt
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• ¼ teaspoon black pepper

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

TORTILLAS:

• Because whole wheat tortillas are higher in fiber and minerals than normal tortillas, we utilize them. You can substitute them with gluten-free tortillas, spinach wraps, or sprouted grain wraps.

ZUCCHINI:

• Use fresh zucchini for a tender texture and mild flavor. As a substitute, use yellow squash or eggplant.

CHICKPEAS:

• We use chickpeas to add plant-based protein and fiber while making the wrap more filling.

FETA CHEESE:

• Feta cheese adds a creamy, tangy flavor to the wrap. You can substitute it with goat cheese, reduced-fat feta, or dairy-free feta.

GREEK YOGURT:

• We use plain Greek yogurt for a creamy, protein-rich sauce. You can substitute it with plain dairy-free yogurt.

OLIVE OIL:

• Use extra virgin olive oil to provide heart-healthy anti-inflammatory fats and rich flavor.

TURMERIC:

• We use turmeric for its warm earthy flavor and anti-inflammatory properties. You can substitute it with curry powder.

GROUND GINGER:

• Ground ginger adds warmth and supports the anti-inflammatory profile of the wrap.

INSTRUCTIONS:

1. Warm a grill pan on a slower flame.
2. Coat the zucchini using olive oil and garnish with black pepper, garlic, salt, turmeric, paprika, and ginger.
3. We grill the zucchini for almost four minutes.
4. Gently smash 1/3 chickpeas and whisk with the lemon juice and leftover chickpeas in a dish.
5. Whisk the pepper, Greek yogurt, salt, parsley, lemon juice, dill, olive oil, mint, and garlic in a different dish.
6. Heat the tortillas till softer.
7. Distribute the herbed yogurt sauce on all the tortillas.
8. Include feta cheese, spinach, tomatoes, grilled zucchini, cucumber, and chickpeas.
9. Tightly roll the tortillas into the wraps.
10. Make half slice and serve quickly.

TIPS:

• Utilize fresh herbs, as they delivers a perfect flavor.
• Gently mash the chickpeas to aid in holding the filling.
• Heat the tortillas and then roll to avoid cracking.
• Include slices of avocado for additional nutritious fats.

SERVING SUGGESTIONS:

FRESH SALADS:

• Arugula & Lemon Salad
• Greek Village Salad
• Baby Spinach & Berry Salad
• Quinoa Herb Salad

HEALTHY SIDE DISHES:

• Roasted Sweet Potato Wedges
• Lemon Turmeric Quinoa
• Garlic Brown Rice Pilaf
• Herb-Roasted Cauliflower
• Grilled Asparagus

SOUPS:

• Mediterranean Lentil Soup
• Creamy Roasted Tomato Soup
• Carrot Ginger Soup
• Chickpea Vegetable Soup
• Zucchini Basil Soup

DIPS & SPREADS:

• Tzatziki Sauce
• Baba Ganoush
• White Bean Herb Dip

HEALTHY DRINKS:

• Lemon Mint Infused Water
• Cucumber Lime Water
• Unsweetened Green Tea
• Ginger Turmeric Tea
• Sparkling Lemon Water

STORAGE INFORMATION:

FRIDGE:

• Put the assembled wraps in a closed dish and stock them for just two day. Refrigerate the herbed yogurt sauce for only 2-4 days.

FREEZER:

• Avoid storing the assembled wraps. Store the seasoned chickpeas and grilled zucchini individually for approx. 30 to 60 days.

FAQs:

Could we utilize canned chickpeas?

• Yes, you can use canned chickpeas, strain it out, wash perfectly, and then utilize.

May we prepare the zucchini by roasting?

• Yes, you can roast the zucchiuni for almost eighteen minutes at 220°Celcius.

Which herb is perfect for utilizing?

• You can use mint, fresh parsley, and dill.

NUTRITIONAL FACTS:

Calories: 435 kcal

Sodium: 620 mg

Sugar: 8 g

Total Carbs: 43 g

Protein: 20 g

Net Carbs: 34 g

Fiber: 9 g

Serving Size: 1 large wrap

Fat: 18 g