Greek Wrap (Vegetarian, with Roasted Chickpeas + Tzatziki)

Tempo

30 min

Picante

Dificuldade

Fácil

Rende

2porções

Ingredientes

Roasted chickpeas (do these first; the only cooking step)

1 can

(400g) chickpeas (grão-de-bico em conserva), drained and rinsed thoroughly

1 tbsp

olive oil

½ tsp

salt

1 tsp

paprika doce

1 tsp

dried oregano

½ tsp

ground cumin

**Tzatziki sauce** (or use the dedicated tzatziki card if you have it pre-made)

1 cup

Greek yogurt (iogurte grego, full-fat)

⅓ cup

grated cucumber (squeeze excess water out in a clean towel after grating)

2 tbsp

fresh dill, chopped (or 2 tsp dried dill — fresh is dramatically better)

1 tbsp

olive oil

1 tbsp

lemon juice

½ tbsp

honey (optional, lifts it)

Salt and pepper

Wrap assembly (per person, scale up freely)

2-3 large soft tortillas (tortilla integral or pão sírio if you want pita-style)

Lettuce, shredded (Romaine works best)

1-2 tomatoes, diced

cucumber, sliced thin

red onion, finely sliced

100g feta cheese, crumbled (queijo feta — see notes for sourcing)

small avocado, sliced

Modo de preparo

01**Roast chickpeas.** Preheat oven (or AFO at 180°C). Toss drained chickpeas with olive oil, salt, paprika, oregano, cumin. Spread on a baking tray. Roast **20 minutes** at 180°C, shaking once, until chickpeas are slightly crisp on the outside and warm through. They won't go fully crunchy from canned — that's fine.
02**Make tzatziki.** Grate cucumber, squeeze water out in a clean kitchen towel (this matters; un-squeezed cucumber makes watery tzatziki). Mix all tzatziki ingredients in a bowl. Refrigerate while chickpeas roast — flavors meld.
03**Warm tortillas.** Either in a dry skillet over medium heat (30 seconds per side, until pliable) or wrap a stack in foil and warm in the oven the last 3 min of chickpea roasting.
04
**Assemble each wrap:**
- Lay tortilla flat
- Spread 2-3 tbsp tzatziki down the center
- Layer: lettuce → tomato → cucumber → red onion → roasted chickpeas → feta → avocado
- Fold sides in, then roll tightly from the bottom up
05**Optional finish:** for a hot-grilled wrap, return assembled wrap to a dry skillet (seam-side down first) for 1-2 minutes per side, until tortilla is lightly toasted and contents heat through.

Greek Wrap

A fresh vegetarian wrap built around roasted chickpeas, feta, and house-made tzatziki. The chickpeas are roasted until lightly crisp; tzatziki goes on the wrap as the binding sauce; everything else is raw and chopped. Quick lunch, summer dinner.

Heat: 0/5. No chile.

Serving

Cut diagonally; serve with extra tzatziki on the side for dipping. Cold sparkling water with lemon, or a crisp white wine.

Notes

Tzatziki cross-reference. If you have a separate tzatziki recipe (Sauces and Sides/iogurte_tzatziki.md), use that instead — it scales up to a week's worth of sauce.
Feta quality. Real Greek block feta (sheep's milk, brined) is dramatically better than Brazilian "queijo tipo feta." Casa Santa Luzia and Empório Bossa Nova in SP carry imports. If using Brazilian feta, add a pinch more salt.
Squeeze the cucumber. Grated cucumber holds a lot of water. Squeezing in a clean towel takes 30 seconds and prevents watery tzatziki.
Variations:
- Add protein: sliced grilled chicken, falafel, or thinly sliced steak
- Spicy: add sliced pickled jalapeños or a drizzle of harissa
- Heat to add another flavor: drizzle 1 tsp pomegranate molasses (melaço de romã) on the tzatziki layer
Hot vs cold. Cold-assembled is the classic; hot-grilled is the quesadilla-style modern variant. Both work.
Make-ahead: tzatziki keeps 3 days in fridge. Roasted chickpeas keep 2 days in airtight container (lose crispness; can re-toast 5 min). Tortillas keep a week. So this is a 5-min meal if components are stocked.