Mediterranean Inspired Rice Salad Wraps With Yogurt Chickpea Dressing
Recipe type: Entree
Prep time: 
Cook time: 
Total time: 
Serves: 8
Brown Rice
  • 1 tbsp of extra virgin olive oil
  • 1 yellow onion finely diced
  • 3 garlic cloves finely chopped
  • 1.5 cups of brown rice
  • 3 cups of water
  • tsp of salt
Yogurt Chickpea Dressing
  • 1 cup yogurt (2%)
  • ½ cup chickpeas
  • 1 tbsp dill
  • 1 tbsp rosemary
  • 1 tbsp lemon juice
  • zest of ½ lemon
  • pinch of salt
Roasted Veggies
  • ½ a head of cauliflower chopped into small florets
  • 1 green bell pepper cut into 1 cm strips
  • 1 orange bell pepper cut into 1 cm strips
  • 4 cups sliced mushrooms
  • 2 tbsp extra virgin olive oil
  • 1 tbsp of lemon juice
  • zest of ½ lemon
  • 1 tsp of pepper
  • 1 tsp of salt
Crispy Baked Chickpeas
  • 2 cups of chickpeas
  • 1 tsp of extra virgin olive oil
  • 1 tbsp of dill
  • 1 tbsp of rosemary
  • 1 tsp of salt
For the Rice Wraps
  • 1 head of green leaf lettuce (use a leafy lettuce, like green leaf, red leaf, butter lettuce)
  • 1 small red onion finely chopped
  • can of sliced black olives
  • 2 tomatoes sliced in cubes
  • 100-150 g of feta cheese
Brown Rice
  1. Heat oil in large saucepan at Medium to high heat
  2. Add onions, stir and sauté until translucent, about 3-4 minutes
  3. Add garlic, keep stirring for 1-2 minutes
  4. Add rice and stir to coat evenly
  5. Add water and bring to a boil
  6. Turn heat to low, cover and let stand for 45 minutes or until rice is fork tender and all liquid has been absorbed
Yogurt Chickpea Dressing
  1. Combined all the ingredients in a small bowl, mix well and let stand for at least an hour in the fridge
Roasted Veggies
  1. Preheat oven to 400F
  2. Place veggies in a large bowl and add in olive oil, lemon juice, lemon zest, salt and pepper. Toss until veggies are completely coated
  3. Spread evenly on a large cookie sheet
  4. Roast for 15 minutes, flip the veggies and then roast for another 5 minutes
Crispy Baked Chickpeas
  1. Preheat oven to 400F
  2. Rinse chickpeas under water and toss in olive oil, salt and pepper until all covered
  3. Lay flat on a baking sheet and bake for 20 minutes
  4. Give the baking sheet a little shake at 20 minutes and bake for another 15 minutes
  5. Toss chickpeas in a bowl with dill and rosemary until fully coated
  6. Serve warm or cold
For the Rice Wraps
  1. Assemble as you wish!
Recipe by Food Bloggers of Canada at