Whole wheat wrap: 60g (1 large), Chickpeas: 100g (1/2 cup, cooked/canned), Cucumber: 50g (1/4 cup, diced), Cherry tomatoes: 50g (1/4 cup, halved), Red onion: 30g (1/4 cup, diced), Feta cheese (reduced-fat): 30g (2 tbsp, crumbled), Kalamata olives: 20g (5-6, pitted and sliced), Lemon juice: 5ml (1 tsp), Olive oil: 2.5ml (1/2 tsp), Garlic: 3g (1 clove, minced), Ground cumin: 0.5g (1/6 tsp), Smoked paprika: 0.5g (1/6 tsp), Fresh mint: 5g (1 tbsp, chopped), Salt: to taste, Black pepper: to taste
1. Mash 100g cooked chickpeas in a bowl with 2.5ml olive oil, 5ml lemon juice, 3g minced garlic, 0.5g ground cumin, 0.5g smoked paprika, and a pinch of salt and pepper. 2. Fold in 30g diced red onion, 50g halved cherry tomatoes, 50g diced cucumber, 5g chopped mint, and 20g sliced Kalamata olives. 3. Warm a 60g whole wheat wrap, spoon in the chickpea mixture, sprinkle 30g crumbled feta over, then roll up and slice or serve whole.
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