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Chickpea, Spinach, Onion and Red Pepper Pita Wraps with Tahini Yogurt Sauce

An easy and satisfying 30-minute vegetarian meal that's great for meal prep if you don't have access to a microwave at school or work!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 meals


For the pita filling

  • 15 oz can of chickpeas rinsed and drained
  • 1 red bell pepper chopped into strips
  • 1/2 yellow onion chopped
  • 1 cloves garlic minced
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp oregano
  • salt and pepper to taste
  • 1 TBSP olive oil
  • 2 cups spinach chopped
  • 3 pitas with the pocket use GF if needed

For the yogurt sauce

  • 5 oz plain Greek yogurt
  • 1/3 cup tahini
  • 1/2 lemon squeezed for juices
  • 1/2 tsp salt


  • Preheat your oven to 400 F.
  • Add the chickpeas, red bell pepper and onion to a bowl. Add the olive oil, salt, pepper, cumin, paprika and oregano and mix well with your hands or a wooden spoon. Pour the mixture on a baking sheet and bake on the top rack for 15-20 minutes, flipping everything halfway. Let the ingredients cool slightly before assembling everything.
  • Meanwhile, make the sauce: simply stir the yogurt, tahini, lemon juice and salt in a bowl. Taste and adjust from there - you can add spices like cayenne to give it a kick or dill to make it a little bit like tzatziki. Up to you!
  • Put everything together: In your containers, add the chopped spinach and slightly cooled chickpea/veggie mixture. Keep the pitas and sauce on the side. Assemble it all before you eat. That's it!


Vegans: for the sauce on the side, I recommend hummus (storebought or homemade) because non-dairy yogurt won't work for this sauce (the flavors will be funky based on what I tested and tried myself).