Mediterranean Chickpea Wraps
A fresh, vibrant, high-protein wrap that’s ready in minutes.
These Mediterranean Chickpea Wraps are hearty, crunchy, and refreshing—packed with smashed chickpeas, lemon-herb dressing, crunchy vegetables, and creamy hummus. They make an ideal quick lunch, light dinner, or meal-prep friendly wrap that holds up well without getting soggy.
Time Required
Prep time: 15 minutes
Cook time: 0 minutes (optional sautéing adds 5 minutes)
Total time: 15–20 minutes
Servings: 4 wraps
Ingredients
For the Chickpea Filling
1 can (15 oz) chickpeas, drained and rinsed
2 tbsp extra-virgin olive oil
2 tbsp lemon juice (fresh)
1 clove garlic, minced (or ½ tsp garlic powder)
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
2 tbsp fresh parsley or cilantro, chopped
Optional: 1–2 tbsp crumbled feta
For the Vegetables
1 cup cucumber, diced
1 cup tomatoes, diced (grape tomatoes halved work great)
½ cup red onion, thinly sliced
½ cup kalamata olives, sliced
1 cup lettuce or mixed greens
For Assembling
4 large tortillas or wraps (whole-wheat, spinach, or gluten-free)
½–¾ cup hummus
Optional: tzatziki, hot sauce, or tahini drizzle
Instructions
1. Make the Chickpea Mixture
Add chickpeas to a bowl.
Mash roughly with a fork or potato masher (leave some texture).
Add olive oil, lemon juice, garlic, cumin, smoked paprika, salt, pepper, and parsley.
Mix well until coated.
Stir in feta if using.
2. Prep the Vegetables
Chop cucumber, tomatoes, onion, olives, and lettuce. Keep them dry to avoid soggy wraps.
3. Assemble the Wraps
Warm each tortilla slightly to prevent tearing.
Spread 2–3 tbsp of hummus on each wrap.
Add a layer of lettuce.
Spoon ¼ of the chickpea mixture onto each wrap.
Top with cucumber, tomatoes, onion, and olives.
Add optional tzatziki or tahini.
Roll tightly like a burrito—fold sides in and roll from the bottom up.
4. Serve
Cut in half and enjoy fresh, or wrap in foil for meal prep.
Storage & Meal Prep Tips
Fridge: Store the filling separately for up to 4 days.
Assembled wraps: Keep 1 day—use dry veggies to prevent sogginess.
Make-ahead tip: Place lettuce between hummus and filling to create a moisture barrier.
Variations
Protein Upgrades
Add grilled chicken, tofu strips, or falafel.
Vegan Version
Skip feta + use vegan hummus or tahini dressing.
Low-Carb
Use lettuce wraps instead of tortillas.
Spicy Mediterranean
Add chili flakes, harissa, or spicy hummus.
FAQ — Questions & Answers
Q: Can I use dried chickpeas instead of canned?
A: Yes. Cook 1 cup dried chickpeas (≈3 cups cooked) and use in place of one can.
Q: How do I keep the wrap from getting soggy?
A:
Dry vegetables well
Spread hummus first
Add lettuce before wet ingredients
Assemble right before eating if prepping ahead
Q: Are the wraps good for weight loss?
A: Yes—they’re high in fiber, plant protein, and healthy fats. Using whole-grain tortillas makes them more filling.
Q: Can I serve this as a salad instead?
A: Absolutely! Add all ingredients to a bowl, sprinkle some feta, and drizzle with tahini or olive oil + lemon.
Q: Do the chickpeas need to be cooked?
A: Canned chickpeas are pre-cooked—just rinse and use. No extra cooking needed.