Craving a fresh and satisfying meal? These Mediterranean Chickpea and Feta Burritos are a delicious twist on healthy burrito recipes, packed with vibrant flavors and wholesome ingredients. You’ll love how easy it is to assemble these flavorful wraps for a quick lunch or dinner.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas are convenient; rinse them well. You can also use black beans for a different flavor profile.
- Feta Cheese: Crumbled feta adds a salty tang. If you prefer a dairy-free option, try a vegan feta alternative or skip it.
- Whole Wheat Tortillas: Provide a sturdy and healthy wrap. Corn tortillas work for a gluten-free option, but may tear more easily.
- Fresh Vegetables: Cucumber, tomatoes, and spinach add crunch and nutrients. Feel free to add bell peppers or red onion.
- Hummus: Creamy hummus binds everything together. Use your favorite flavor, or make your own!
Ingredients:
For the Chickpea Mixture:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
For Assembling:
- 4 large whole wheat tortillas
- 1/2 cup hummus
- 1/2 cup chopped cucumber
- 1/2 cup chopped tomatoes
- 2 cups fresh spinach
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4 burritos
- Tools Needed: Large bowl, measuring cups and spoons, knife, cutting board
Step-by-Step Instructions:
1. Prepare the Chickpea Mixture
In a large bowl, combine the rinsed and drained chickpeas, crumbled feta cheese, fresh parsley, lemon juice, olive oil, dried oregano, salt, and black pepper. Gently mash some of the chickpeas with a fork to create a slightly chunky texture, allowing the flavors to meld.
2. Warm the Tortillas
Lightly warm your whole wheat tortillas to make them more pliable and prevent tearing. You can do this in a microwave for 15-20 seconds per tortilla, or in a dry skillet over medium heat for 10-15 seconds per side.
3. Assemble Your Burritos
Lay each warm tortilla flat. Spread about 2 tablespoons of hummus evenly over the center of each tortilla, leaving a border around the edges. This acts as a delicious glue for your fillings.
4. Add the Fillings
Spoon about 1/4 of the chickpea mixture down the center of each tortilla. Top with a quarter of the chopped cucumber, chopped tomatoes, and a handful of fresh spinach. Don’t overfill, or your healthy burrito will be hard to roll.
5. Roll the Burritos
To roll, fold in the sides of the tortilla over the filling. Then, tightly roll the bottom edge up and over the filling, continuing to roll until you reach the top. Your Mediterranean Chickpea and Feta Burritos are now ready to enjoy!
Variation Ideas:
- Add a drizzle of tzatziki sauce or a sprinkle of dill for extra Mediterranean flair.
- Include sliced olives or roasted red peppers for more flavor and texture.
- Make it spicy with a pinch of red pepper flakes in the chickpea mixture.
- Turn it into a bowl! Skip the tortilla and serve the ingredients over a bed of quinoa or lettuce.
Storage Instructions:
You can store leftover Mediterranean Chickpea and Feta Burritos in an airtight container in the refrigerator for up to 2-3 days. They are best enjoyed fresh, but the flavors hold well. Reheat gently in a microwave for a minute, or enjoy cold.
Frequently Asked Questions (FAQ):
Q: Can I make these burritos ahead of time?
A: Yes, you can prepare the chickpea mixture and chop the vegetables a day in advance. Assemble the burritos just before serving for the best texture.
Q: Are these burritos gluten-free?
A: If you use corn tortillas or a gluten-free wrap, these healthy burrito recipes can be made gluten-free. Always check ingredient labels.
Q: What else can I add to the chickpea mixture?
A: Consider adding finely diced red onion, bell peppers, or even some sun-dried tomatoes for extra flavor.
Q: Can I use different beans instead of chickpeas?
A: Absolutely! Black beans or cannellini beans would also work wonderfully in this healthy burrito recipe, offering a different taste.
Q: How do I prevent my tortillas from tearing when rolling?
A: Warming the tortillas briefly makes them much more pliable. Don’t overfill the burritos, and roll them snugly but gently.
Q: Is this recipe suitable for meal prepping?
A: Yes, these Mediterranean Chickpea and Feta Burritos are excellent for meal prepping. Store the components separately and assemble them fresh each day for a quick and healthy lunch.
