Mediterranean Chickpea Wraps with Kale & Lemon Vinaigrette
These Mediterranean Chickpea Wraps are a nourishing combination of seasoned chickpeas, tender massaged kale, crisp vegetables, and a bright lemon vinaigrette — all tucked into a soft wrap or flatbread. Bursting with fiber, protein, and flavor, they’re completely vegan and endlessly customizable for a fresh, filling meal on the go.
Total Time:
Prep: 15 minutes
Cook: 0 minutes
Total: 15 minutes
Ingredients:
For the Wrap:
3–4 large whole grain wraps or pita breads
1 1/2 cups canned chickpeas, drained and rinsed
1 1/2 cups chopped kale (stems removed)
1/4 red onion, thinly sliced
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup Kalamata olives, sliced
2 tbsp fresh parsley or mint, chopped (optional)
Lemon Vinaigrette:
2 tbsp extra virgin olive oil
1 1/2 tbsp fresh lemon juice
1 tsp Dijon mustard (optional, for depth)
1 garlic clove, finely grated
Salt and black pepper, to taste
Optional Add-ons:
Hummus or tahini for spreading
Crumbled feta or vegan feta (optional)
Avocado slices or pickled onions
Instructions:
1. Make the Lemon Vinaigrette:
In a small bowl, whisk together olive oil, lemon juice, Dijon, garlic, salt, and pepper until emulsified. Set aside.
2. Massage the Kale:
Place chopped kale in a bowl, drizzle with a bit of the vinaigrette, and gently massage with your hands for 1–2 minutes until tender.
3. Season the Chickpeas:
In a bowl, toss chickpeas with a bit of salt, pepper, and a drizzle of the vinaigrette. You can lightly mash some with a fork for texture.
4. Assemble the Wraps:
Warm the wraps or pitas if desired. Spread with hummus or tahini (optional). Layer with massaged kale, chickpeas, tomatoes, cucumber, onion, olives, and herbs. Drizzle remaining vinaigrette over the top.
Notes & Tips
Make it spicy: Add harissa or chili flakes to the vinaigrette.
Prep ahead: Store components separately in the fridge for up to 4 days and assemble when ready.
Switch the greens: Baby spinach or arugula also work great.
Toast the chickpeas: For added crunch, roast them in the oven or air fryer with a bit of olive oil and paprika.
Frequently asked questions FAQ:
Q: Can I make this gluten-free?
A: Yes! Use gluten-free wraps or serve over quinoa or brown rice bowls.
Q: Can I use canned chickpeas straight from the can?
A: Yes, just rinse and drain them first. You can also season or mash them for more flavor.
Q: Is this good cold or for lunchboxes?
A: Absolutely! It travels well and can be eaten cold or at room temp.
Nutritional Information
Calories ~330 kcal
Protein 10g
Fat 14g
Carbs 38g
Fiber 9g
Sugar 3g
Sodium ~350 mg