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59. Mediterranean Chickpea Wraps Healthy and Simple Meal

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- 1 can (15 oz) chickpeas, drained and rinsed - 1 tablespoon olive oil - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - Salt and pepper to taste - 1 cup cherry tomatoes, halved - 1 cucumber, diced - ½ red onion, finely chopped - 1 cup baby spinach or mixed greens - ½ cup feta cheese, crumbled (optional) - 4 whole wheat tortillas or wraps - ¼ cup tahini sauce or hummus for spreading These ingredients create a healthy and tasty meal. The chickpeas are rich in protein and fiber. The olive oil adds healthy fats, while the spices give a nice kick. Fresh veggies like tomatoes and cucumbers add crunch and vitamins. - Fresh herbs like parsley or dill - Avocado slices for creaminess - Hot sauce for a spicy kick - Lemon juice for brightness Adding these optional ingredients can make your wraps even better. Fresh herbs bring a burst of flavor. Avocado adds a creamy texture. Hot sauce can spice things up! A squeeze of lemon juice brightens the dish. - Use black beans instead of chickpeas for a different taste. - Swap whole wheat tortillas for gluten-free wraps. - Try Greek yogurt instead of tahini sauce for a tangy twist. - Replace feta with a dairy-free cheese for vegan options. These substitutions keep your meal fresh and exciting. You can easily switch up the flavors to suit your taste. Feel free to mix and match ingredients to create your perfect wrap. For the full recipe, check out the instructions to get started! Start by draining and rinsing one can of chickpeas. In a medium bowl, mash half of the chickpeas with a fork. You want them to be slightly chunky. Keep the other half whole for texture. Next, drizzle one tablespoon of olive oil over the chickpeas. Sprinkle in one teaspoon of ground cumin, one teaspoon of smoked paprika, and salt and pepper to taste. Mix it all together until the chickpeas are well-coated. In another bowl, combine one cup of halved cherry tomatoes, one diced cucumber, and half a finely chopped red onion. Add one cup of baby spinach or mixed greens. Gently toss the vegetables together. Don’t forget to add a pinch of salt and pepper to bring out the flavors. Lay out four whole wheat tortillas on a flat surface. Spread a tablespoon of tahini sauce or hummus on each tortilla. Then, spoon an equal amount of the seasoned chickpeas onto each one. Next, add the fresh vegetable mixture on top. If you like, sprinkle half a cup of crumbled feta cheese over the filling for a tasty touch. Fold in the sides of each tortilla, then roll them tightly from the bottom up to make a wrap. If you want a crispy texture, grill the wraps on a skillet for 2-3 minutes on each side. This will give them a nice golden color. Finally, cut each wrap in half diagonally. Serve with extra tahini sauce for dipping. Enjoy your Mediterranean Chickpea Wraps! You can find the full recipe [here](#). To mash chickpeas well, start with the right tools. Use a fork or a potato masher. This gives you control over the texture. Mash half of the chickpeas until they are chunky. Leave the other half whole. This mix adds a fun bite to your wraps. Avoid using a blender; it can make the chickpeas too smooth. You can boost the flavor with simple tricks. Add fresh herbs like parsley or dill for brightness. A squeeze of lemon juice adds zing. For a kick, try a dash of hot sauce or red pepper flakes. Mixing in olives or sun-dried tomatoes gives a Mediterranean touch. Experiment with spices like coriander or garlic powder for more depth. Serving wraps well makes them look appetizing. Cut each wrap in half for easy eating. Arrange the halves on a bright platter. Add a small bowl of tahini sauce or hummus for dipping. Garnish with fresh parsley or olives. This not only looks nice but adds flavor. Enjoy your meal with a colorful salad on the side. For the full recipe, check out the detailed steps earlier in the article. {{image_2}} You can easily make this dish vegan. Instead of feta cheese, use avocado or nutritional yeast. Both give a creamy texture and rich flavor. You can also switch tahini sauce for a homemade vegan aioli. This option adds a nice twist while keeping it plant-based. If you want more protein, consider adding grilled chicken, tofu, or quinoa. Grilled chicken adds a savory touch. Tofu is a great option for a vegan protein boost. Cook it until golden for better flavor. Quinoa is also a smart choice, adding texture and nutrition. Cook it before mixing it in with the chickpeas. For a gluten-free meal, swap whole wheat tortillas for gluten-free wraps. Many brands offer tasty gluten-free options. You can also use lettuce leaves for a fresh, low-carb wrap. This keeps the meal light and healthy. Enjoy the same great flavors without the gluten! For the full recipe, check out the Mediterranean Chickpea Wraps section above! To keep your Mediterranean chickpea wraps fresh, wrap them tightly in plastic wrap or foil. This helps lock in moisture and flavor. You can also place them in an airtight container. Store them in the fridge for up to three days. If you use feta cheese, keep it separate to avoid sogginess. To reheat your wraps, use a skillet over medium heat. Cook each side for about two to three minutes until warm. This method keeps the wrap crispy. If you prefer the oven, preheat it to 350°F (175°C). Wrap each one in foil and heat for about 10 minutes. Avoid the microwave, as it can make the wraps chewy. You can freeze these wraps if you have leftovers. Wrap each one tightly in plastic wrap, then place them in a freezer bag. They can last up to three months in the freezer. To eat, thaw them in the fridge overnight. Reheat as mentioned above for the best results. Enjoy your delicious meal again! For the full recipe, check out the Mediterranean chickpea wraps section. To make Mediterranean Chickpea Wraps from scratch, gather your ingredients. You need chickpeas, olive oil, spices, veggies, and wraps. Start by mashing half the chickpeas. Mix them with olive oil, cumin, paprika, salt, and pepper. In another bowl, combine cherry tomatoes, cucumber, red onion, and spinach. Spread tahini or hummus on your wraps. Add the chickpea mix and veggie mix. Roll them up tightly, and enjoy your tasty meal. For the full recipe, check the details above. You can serve many things with Mediterranean Chickpea Wraps. A fresh salad pairs well. Consider a Greek salad with cucumbers, tomatoes, and feta. You can also serve some roasted veggies on the side. For a lighter option, try a fruit salad. Pair your wraps with a zesty tzatziki sauce for extra flavor. Yes, you can make these wraps ahead of time. Prepare the filling and store it in a sealed container. Wraps can last in the fridge for about three days. Just keep the sauce separate until you are ready to eat. When you heat them up, they will taste fresh and delicious. Chickpeas are very healthy. They are high in protein and fiber. This helps you feel full and satisfied. Chickpeas also support heart health. They contain vitamins like B6 and minerals like iron. Eating chickpeas can help with digestion and blood sugar levels. Yes, tahini sauce or hummus works great for Mediterranean wraps. They add creaminess and flavor. You can also try a lemon vinaigrette for a tangy twist. A yogurt-based dressing adds a nice touch too. Choose a dressing that you enjoy most! Mediterranean Chickpea Wraps are simple and fun to make. You learned about key ingredients and how to mix them well. The steps to prepare and wrap are easy to follow. I shared tips to boost flavor and keep wraps fresh. You can also try variations with more protein or vegan swaps. Remember, these wraps are not just tasty; they are good for you too. Enjoy making this healthy meal that fits into your lifestyle!
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If you’re looking for a healthy and simple meal, Mediterranean Chickpea Wraps are perfect for you. They burst with fresh flavors and are easy to make. In just a few steps, you’ll have a filling that’s not only delicious but also good for you. I’ll guide you through the ingredients, preparation, and cooking tips. Let’s dive into this tasty adventure that will make your taste buds sing!

Ingredients

Main Ingredients for Mediterranean Chickpea Wraps

– 1 can (15 oz) chickpeas, drained and rinsed

– 1 tablespoon olive oil

– 1 teaspoon ground cumin

– 1 teaspoon smoked paprika

– Salt and pepper to taste

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– ½ red onion, finely chopped

– 1 cup baby spinach or mixed greens

– ½ cup feta cheese, crumbled (optional)

– 4 whole wheat tortillas or wraps

– ¼ cup tahini sauce or hummus for spreading

These ingredients create a healthy and tasty meal. The chickpeas are rich in protein and fiber. The olive oil adds healthy fats, while the spices give a nice kick. Fresh veggies like tomatoes and cucumbers add crunch and vitamins.

Optional Ingredients for Extra Flavor

– Fresh herbs like parsley or dill

– Avocado slices for creaminess

– Hot sauce for a spicy kick

– Lemon juice for brightness

Adding these optional ingredients can make your wraps even better. Fresh herbs bring a burst of flavor. Avocado adds a creamy texture. Hot sauce can spice things up! A squeeze of lemon juice brightens the dish.

Suggested Substitutions

– Use black beans instead of chickpeas for a different taste.

– Swap whole wheat tortillas for gluten-free wraps.

– Try Greek yogurt instead of tahini sauce for a tangy twist.

– Replace feta with a dairy-free cheese for vegan options.

These substitutions keep your meal fresh and exciting. You can easily switch up the flavors to suit your taste. Feel free to mix and match ingredients to create your perfect wrap. For the full recipe, check out the instructions to get started!

Step-by-Step Instructions

Preparation of Chickpeas and Seasoning

Start by draining and rinsing one can of chickpeas. In a medium bowl, mash half of the chickpeas with a fork. You want them to be slightly chunky. Keep the other half whole for texture. Next, drizzle one tablespoon of olive oil over the chickpeas. Sprinkle in one teaspoon of ground cumin, one teaspoon of smoked paprika, and salt and pepper to taste. Mix it all together until the chickpeas are well-coated.

Combining Fresh Vegetables

In another bowl, combine one cup of halved cherry tomatoes, one diced cucumber, and half a finely chopped red onion. Add one cup of baby spinach or mixed greens. Gently toss the vegetables together. Don’t forget to add a pinch of salt and pepper to bring out the flavors.

Assembling the Wraps

Lay out four whole wheat tortillas on a flat surface. Spread a tablespoon of tahini sauce or hummus on each tortilla. Then, spoon an equal amount of the seasoned chickpeas onto each one. Next, add the fresh vegetable mixture on top. If you like, sprinkle half a cup of crumbled feta cheese over the filling for a tasty touch.

Optional Grilling Steps

Fold in the sides of each tortilla, then roll them tightly from the bottom up to make a wrap. If you want a crispy texture, grill the wraps on a skillet for 2-3 minutes on each side. This will give them a nice golden color. Finally, cut each wrap in half diagonally. Serve with extra tahini sauce for dipping. Enjoy your Mediterranean Chickpea Wraps! You can find the full recipe [here](#).

Tips & Tricks

Best Practices for Mashing Chickpeas

To mash chickpeas well, start with the right tools. Use a fork or a potato masher. This gives you control over the texture. Mash half of the chickpeas until they are chunky. Leave the other half whole. This mix adds a fun bite to your wraps. Avoid using a blender; it can make the chickpeas too smooth.

Ways to Enhance Flavor Profiles

You can boost the flavor with simple tricks. Add fresh herbs like parsley or dill for brightness. A squeeze of lemon juice adds zing. For a kick, try a dash of hot sauce or red pepper flakes. Mixing in olives or sun-dried tomatoes gives a Mediterranean touch. Experiment with spices like coriander or garlic powder for more depth.

Presentation Tips for Serving

Serving wraps well makes them look appetizing. Cut each wrap in half for easy eating. Arrange the halves on a bright platter. Add a small bowl of tahini sauce or hummus for dipping. Garnish with fresh parsley or olives. This not only looks nice but adds flavor. Enjoy your meal with a colorful salad on the side. For the full recipe, check out the detailed steps earlier in the article.

Variations

Vegan Alternatives and Substitutions

You can easily make this dish vegan. Instead of feta cheese, use avocado or nutritional yeast. Both give a creamy texture and rich flavor. You can also switch tahini sauce for a homemade vegan aioli. This option adds a nice twist while keeping it plant-based.

Adding Protein: Chicken, Tofu, or Quinoa

If you want more protein, consider adding grilled chicken, tofu, or quinoa. Grilled chicken adds a savory touch. Tofu is a great option for a vegan protein boost. Cook it until golden for better flavor. Quinoa is also a smart choice, adding texture and nutrition. Cook it before mixing it in with the chickpeas.

Gluten-Free Options

For a gluten-free meal, swap whole wheat tortillas for gluten-free wraps. Many brands offer tasty gluten-free options. You can also use lettuce leaves for a fresh, low-carb wrap. This keeps the meal light and healthy. Enjoy the same great flavors without the gluten!

For the full recipe, check out the Mediterranean Chickpea Wraps section above!

Storage Info

How to Store Leftover Wraps

To keep your Mediterranean chickpea wraps fresh, wrap them tightly in plastic wrap or foil. This helps lock in moisture and flavor. You can also place them in an airtight container. Store them in the fridge for up to three days. If you use feta cheese, keep it separate to avoid sogginess.

Reheating Tips for Optimal Texture

To reheat your wraps, use a skillet over medium heat. Cook each side for about two to three minutes until warm. This method keeps the wrap crispy. If you prefer the oven, preheat it to 350°F (175°C). Wrap each one in foil and heat for about 10 minutes. Avoid the microwave, as it can make the wraps chewy.

Shelf Life and Freezing Guidelines

You can freeze these wraps if you have leftovers. Wrap each one tightly in plastic wrap, then place them in a freezer bag. They can last up to three months in the freezer. To eat, thaw them in the fridge overnight. Reheat as mentioned above for the best results. Enjoy your delicious meal again! For the full recipe, check out the Mediterranean chickpea wraps section.

FAQs

How to make Mediterranean Chickpea Wraps from scratch?

To make Mediterranean Chickpea Wraps from scratch, gather your ingredients. You need chickpeas, olive oil, spices, veggies, and wraps. Start by mashing half the chickpeas. Mix them with olive oil, cumin, paprika, salt, and pepper. In another bowl, combine cherry tomatoes, cucumber, red onion, and spinach. Spread tahini or hummus on your wraps. Add the chickpea mix and veggie mix. Roll them up tightly, and enjoy your tasty meal. For the full recipe, check the details above.

What can I serve with Mediterranean Chickpea Wraps?

You can serve many things with Mediterranean Chickpea Wraps. A fresh salad pairs well. Consider a Greek salad with cucumbers, tomatoes, and feta. You can also serve some roasted veggies on the side. For a lighter option, try a fruit salad. Pair your wraps with a zesty tzatziki sauce for extra flavor.

Can I make these wraps ahead of time?

Yes, you can make these wraps ahead of time. Prepare the filling and store it in a sealed container. Wraps can last in the fridge for about three days. Just keep the sauce separate until you are ready to eat. When you heat them up, they will taste fresh and delicious.

What are the nutritional benefits of chickpeas?

Chickpeas are very healthy. They are high in protein and fiber. This helps you feel full and satisfied. Chickpeas also support heart health. They contain vitamins like B6 and minerals like iron. Eating chickpeas can help with digestion and blood sugar levels.

Is there a recommended dressing for Mediterranean wraps?

Yes, tahini sauce or hummus works great for Mediterranean wraps. They add creaminess and flavor. You can also try a lemon vinaigrette for a tangy twist. A yogurt-based dressing adds a nice touch too. Choose a dressing that you enjoy most!

Mediterranean Chickpea Wraps are simple and fun to make. You learned about key ingredients and how to mix them well. The steps to prepare and wrap are easy to follow. I shared tips to boost flavor and keep wraps fresh. You can also try variations with more protein or vegan swaps. Remember, these wraps are not just tasty; they are good for you too. Enjoy making this healthy meal that fits into your lifestyle!

- 1 can (15 oz) chickpeas, drained and rinsed - 1 tablespoon olive oil - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - Salt and pepper to taste - 1 cup cherry tomatoes, halved - 1 cucumber, diced - ½ red onion, finely chopped - 1 cup baby spinach or mixed greens - ½ cup feta cheese, crumbled (optional) - 4 whole wheat tortillas or wraps - ¼ cup tahini sauce or hummus for spreading These ingredients create a healthy and tasty meal. The chickpeas are rich in protein and fiber. The olive oil adds healthy fats, while the spices give a nice kick. Fresh veggies like tomatoes and cucumbers add crunch and vitamins. - Fresh herbs like parsley or dill - Avocado slices for creaminess - Hot sauce for a spicy kick - Lemon juice for brightness Adding these optional ingredients can make your wraps even better. Fresh herbs bring a burst of flavor. Avocado adds a creamy texture. Hot sauce can spice things up! A squeeze of lemon juice brightens the dish. - Use black beans instead of chickpeas for a different taste. - Swap whole wheat tortillas for gluten-free wraps. - Try Greek yogurt instead of tahini sauce for a tangy twist. - Replace feta with a dairy-free cheese for vegan options. These substitutions keep your meal fresh and exciting. You can easily switch up the flavors to suit your taste. Feel free to mix and match ingredients to create your perfect wrap. For the full recipe, check out the instructions to get started! Start by draining and rinsing one can of chickpeas. In a medium bowl, mash half of the chickpeas with a fork. You want them to be slightly chunky. Keep the other half whole for texture. Next, drizzle one tablespoon of olive oil over the chickpeas. Sprinkle in one teaspoon of ground cumin, one teaspoon of smoked paprika, and salt and pepper to taste. Mix it all together until the chickpeas are well-coated. In another bowl, combine one cup of halved cherry tomatoes, one diced cucumber, and half a finely chopped red onion. Add one cup of baby spinach or mixed greens. Gently toss the vegetables together. Don’t forget to add a pinch of salt and pepper to bring out the flavors. Lay out four whole wheat tortillas on a flat surface. Spread a tablespoon of tahini sauce or hummus on each tortilla. Then, spoon an equal amount of the seasoned chickpeas onto each one. Next, add the fresh vegetable mixture on top. If you like, sprinkle half a cup of crumbled feta cheese over the filling for a tasty touch. Fold in the sides of each tortilla, then roll them tightly from the bottom up to make a wrap. If you want a crispy texture, grill the wraps on a skillet for 2-3 minutes on each side. This will give them a nice golden color. Finally, cut each wrap in half diagonally. Serve with extra tahini sauce for dipping. Enjoy your Mediterranean Chickpea Wraps! You can find the full recipe [here](#). To mash chickpeas well, start with the right tools. Use a fork or a potato masher. This gives you control over the texture. Mash half of the chickpeas until they are chunky. Leave the other half whole. This mix adds a fun bite to your wraps. Avoid using a blender; it can make the chickpeas too smooth. You can boost the flavor with simple tricks. Add fresh herbs like parsley or dill for brightness. A squeeze of lemon juice adds zing. For a kick, try a dash of hot sauce or red pepper flakes. Mixing in olives or sun-dried tomatoes gives a Mediterranean touch. Experiment with spices like coriander or garlic powder for more depth. Serving wraps well makes them look appetizing. Cut each wrap in half for easy eating. Arrange the halves on a bright platter. Add a small bowl of tahini sauce or hummus for dipping. Garnish with fresh parsley or olives. This not only looks nice but adds flavor. Enjoy your meal with a colorful salad on the side. For the full recipe, check out the detailed steps earlier in the article. {{image_2}} You can easily make this dish vegan. Instead of feta cheese, use avocado or nutritional yeast. Both give a creamy texture and rich flavor. You can also switch tahini sauce for a homemade vegan aioli. This option adds a nice twist while keeping it plant-based. If you want more protein, consider adding grilled chicken, tofu, or quinoa. Grilled chicken adds a savory touch. Tofu is a great option for a vegan protein boost. Cook it until golden for better flavor. Quinoa is also a smart choice, adding texture and nutrition. Cook it before mixing it in with the chickpeas. For a gluten-free meal, swap whole wheat tortillas for gluten-free wraps. Many brands offer tasty gluten-free options. You can also use lettuce leaves for a fresh, low-carb wrap. This keeps the meal light and healthy. Enjoy the same great flavors without the gluten! For the full recipe, check out the Mediterranean Chickpea Wraps section above! To keep your Mediterranean chickpea wraps fresh, wrap them tightly in plastic wrap or foil. This helps lock in moisture and flavor. You can also place them in an airtight container. Store them in the fridge for up to three days. If you use feta cheese, keep it separate to avoid sogginess. To reheat your wraps, use a skillet over medium heat. Cook each side for about two to three minutes until warm. This method keeps the wrap crispy. If you prefer the oven, preheat it to 350°F (175°C). Wrap each one in foil and heat for about 10 minutes. Avoid the microwave, as it can make the wraps chewy. You can freeze these wraps if you have leftovers. Wrap each one tightly in plastic wrap, then place them in a freezer bag. They can last up to three months in the freezer. To eat, thaw them in the fridge overnight. Reheat as mentioned above for the best results. Enjoy your delicious meal again! For the full recipe, check out the Mediterranean chickpea wraps section. To make Mediterranean Chickpea Wraps from scratch, gather your ingredients. You need chickpeas, olive oil, spices, veggies, and wraps. Start by mashing half the chickpeas. Mix them with olive oil, cumin, paprika, salt, and pepper. In another bowl, combine cherry tomatoes, cucumber, red onion, and spinach. Spread tahini or hummus on your wraps. Add the chickpea mix and veggie mix. Roll them up tightly, and enjoy your tasty meal. For the full recipe, check the details above. You can serve many things with Mediterranean Chickpea Wraps. A fresh salad pairs well. Consider a Greek salad with cucumbers, tomatoes, and feta. You can also serve some roasted veggies on the side. For a lighter option, try a fruit salad. Pair your wraps with a zesty tzatziki sauce for extra flavor. Yes, you can make these wraps ahead of time. Prepare the filling and store it in a sealed container. Wraps can last in the fridge for about three days. Just keep the sauce separate until you are ready to eat. When you heat them up, they will taste fresh and delicious. Chickpeas are very healthy. They are high in protein and fiber. This helps you feel full and satisfied. Chickpeas also support heart health. They contain vitamins like B6 and minerals like iron. Eating chickpeas can help with digestion and blood sugar levels. Yes, tahini sauce or hummus works great for Mediterranean wraps. They add creaminess and flavor. You can also try a lemon vinaigrette for a tangy twist. A yogurt-based dressing adds a nice touch too. Choose a dressing that you enjoy most! Mediterranean Chickpea Wraps are simple and fun to make. You learned about key ingredients and how to mix them well. The steps to prepare and wrap are easy to follow. I shared tips to boost flavor and keep wraps fresh. You can also try variations with more protein or vegan swaps. Remember, these wraps are not just tasty; they are good for you too. Enjoy making this healthy meal that fits into your lifestyle!

59. Mediterranean Chickpea Wraps

Discover the delicious world of Mediterranean Chickpea Wraps with this easy recipe! Packed with protein, fresh veggies, and bold flavors, these wraps are perfect for a quick lunch or snack. Learn how to create a mouthwatering filling with chickpeas, tomatoes, cucumber, and creamy tahini sauce. Ready in just 30 minutes, this healthy meal will leave you craving more. Click to explore the full recipe and elevate your mealtime today!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon smoked paprika

Salt and pepper to taste

1 cup cherry tomatoes, halved

1 cucumber, diced

½ red onion, finely chopped

1 cup baby spinach or mixed greens

½ cup feta cheese, crumbled (optional)

4 whole wheat tortillas or wraps

¼ cup tahini sauce or hummus for spreading

Instructions
 

In a medium bowl, mash half of the chickpeas with a fork until slightly chunky. Leave the other half whole to add texture.

    Drizzle olive oil over the chickpeas and sprinkle with ground cumin, smoked paprika, salt, and pepper. Mix well to coat all chickpeas with the seasoning.

      In a separate bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, and baby spinach. Toss gently to mix, adding a pinch of salt and pepper.

        Lay out each whole wheat tortilla on a flat surface.

          Spread a tablespoon of tahini sauce or hummus evenly over each tortilla.

            Spoon an equal amount of the seasoned chickpeas onto each tortilla, followed by the fresh vegetable mixture.

              If desired, sprinkle crumbled feta cheese over the top of the filling.

                Fold in the sides of the tortilla and then roll it tightly from the bottom up to create a wrap.

                  Optionally, you can grill the wraps on a skillet for 2-3 minutes on each side until golden and slightly crispy.

                    Cut each wrap in half diagonally and serve with extra tahini sauce on the side.

                      Prep Time: 15 minutes | Total Time: 30 minutes | Servings: 4

                        - Presentation Tips: Arrange the wraps on a platter with a small bowl of tahini sauce for dipping. Garnish with fresh parsley or olives for added flair.

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