Recipe description
June 7, 2026
Chickpea Veggie Wrap with Yogurt Herb Sauce
A fiber-rich chickpea veggie wrap that supports gentle digestion.
Protein Rich
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from chickpeas and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from yogurt and legumes, and fiber-rich carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Chickpea
1
cup
Lettuce
1
bowl
Cucumber
1
piece
Tomato
1
piece
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Yoghurt, whole
0.5
cup
Fresh herbs (like dill or parsley)
2
tablespoon
Wrap, whole grain
2
piece
Instructions
1
In a bowl, combine chickpeas, diced cucumber, diced tomatoes, shredded lettuce, and chopped red onion.
2
In a separate small bowl, mix yogurt with olive oil, chopped fresh herbs, salt, and pepper.
3
Spread the yogurt herb sauce over the whole grain wraps.
4
Fill the wraps with the chickpea and vegetable mixture.
5
Roll the wraps tightly and slice them in half to serve.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
18 g
Protein
60 g
Carbohydrates
12 g
Fiber
6 g
Sugar
18 g
Fat
4 g
Saturated fat
1.1 g
Salt
FAQ
Is this wrap vegan-friendly?
The recipe uses a yogurt-herb sauce; to make it vegan, substitute dairy yogurt with a plant-based yogurt.
Is the wrap gluten-free?
It depends on the wrap; use a gluten-free tortilla if you need gluten-free.
How much protein and fiber does one wrap provide?
Protein and fiber mainly come from chickpeas and vegetables; exact amounts depend on wrap size and ingredients.
How should I store leftovers?
Refrigerate leftovers in an airtight container and eat within 1–2 days; keep the sauce separate to prevent sogginess.
How can I customize the wrap?
Use your favorite greens and vegetables; add cucumber, pepper, carrot, or avocado, and vary the herbs in the sauce.
How do I make the yogurt-herb sauce?
Mix yogurt with chopped herbs (such as parsley and dill), a squeeze of lemon, and a pinch of salt; thin with a splash of water if needed.
What allergens should I watch for?
The recipe contains dairy if you use dairy yogurt and chickpeas; wraps may contain gluten. Check labels and swap ingredients as needed (plant-based yogurt for dairy-free, gluten-free wrap).
Is this suitable for kids?
Yes, it's typically kid-friendly; adjust the spice level and cut into easy-to-handle pieces.
Is this a gut-friendly option?
Yes. Chickpeas and fiber-rich vegetables support digestion; yogurt adds protein and calcium; colorful produce provides polyphenols that fit into a fiber-forward meal.