Mediterranean Chickpea “Chez” Wrap with Veggies

Mediterranean Chickpea “Chez” Wrap with Veggies

Ingredients (for 2 wraps):

Wraps: 2 large whole wheat or spinach tortillas

Chickpeas: 1 can (15 oz), drained and rinsed

Hummus or Vegan Cheese (“Chez”): 1/4 cup

Cucumber: 1/2, thinly sliced

Cherry tomatoes: 1/2 cup, halved

Red onion: 1/4 small, thinly sliced

Bell pepper: 1/2, julienned

Lettuce or spinach: 1 cup

Kalamata olives (optional): a handful, sliced

Fresh parsley or mint: chopped, for garnish

Lemon juice: a squeeze

Salt + pepper: to taste

Olive oil: optional drizzle

Chickpea “Chez” Mix:

Mash the chickpeas lightly in a bowl with:

2 tbsp hummus or your favorite vegan cheese spread

Squeeze of lemon juice

Salt & pepper to taste

Optional: add a pinch of garlic powder, cumin, or smoked paprika for depth

Assembly:

Warm the wrap slightly for pliability (optional).

Spread more hummus or chez spread on the base of the wrap.

Layer with mashed chickpea mix, then top with fresh veggies.

Add greens, a few olives, herbs, and a squeeze of lemon.

Drizzle with olive oil (optional), season again if needed

Wrap it up like a burrito or fold like a gyro.

Serving Suggestions:

Serve with a side of tzatziki or tahini sauce.

Pair with baked falafel or lentil soup for a full meal.

Want a low-carb or gluten-free version? Sub the wrap with collard greens or lettuce leaves