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Mediterranean Chickpea Wrap

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By Katrina Wells • January 25th, 2026
Vibrant Mediterranean Chickpea Wrap stuffed with hummus, crunchy cucumbers, and juicy cherry tomatoes for a healthy lunch. Save
Vibrant Mediterranean Chickpea Wrap stuffed with hummus, crunchy cucumbers, and juicy cherry tomatoes for a healthy lunch. | dishvoyager.com

This vibrant Mediterranean chickpea wrap combines protein-rich chickpeas with crisp cherry tomatoes, cool cucumber, tangy Kalamata olives, and fresh parsley. Creamy hummus binds the ingredients together, while warm spices like cumin and smoked paprika add depth. Ready in just 15 minutes with no cooking required, these wraps are ideal for meal prep, work lunches, or light dinners. The mixture stays fresh for hours, making them perfect for packing.

I threw this together on a chaotic Tuesday afternoon when cooking felt impossible. The crunch of the cucumbers against the creamy hummus was a revelation in the middle of a busy workday. It is amazing how a few simple cans and veggies can taste like a restaurant lunch. Now, it is my go to when I need energy without the heaviness.

My roommate once walked in while I was mashing the chickpeas and looked skeptical about the texture. That changed the second she took a bite and saw how the spices clung to every chunk. We ended up eating them standing right there in the kitchen, ignoring the plates we had set out. It is one of those meals that demands immediate satisfaction.

Ingredients

  • Chickpeas: Use them to create a hearty base that mimics tuna salad but with a lighter feel. Draining them well ensures the spices stick rather than washing off.
  • Smoked Paprika: This is the secret weapon that adds a depth of flavor you cannot get from regular spices. Do not skimp on this because it brings the savory element.
  • Hummus: Acts as the glue holding everything together while adding necessary creaminess. A thick layer prevents the wrap from getting soggy too fast.

Instructions

Mash the Base:
Mash the chickpeas with oil and spices until you have a texture that is chunky rather than a puree.
Mix the Veggies:
Toss in the chopped vegetables so every bite gets a mix of creamy and crunchy elements.
Prep the Wrap:
Spread the hummus generously on the wrap to seal the edges and keep everything contained.
Roll It Up:
Fold the sides in and roll it tight so the filling does not fall out the bottom as you eat.
Freshly prepared Mediterranean Chickpea Wrap cut in half, revealing creamy chickpea mash, Kalamata olives, and feta for a picnic. Save
Freshly prepared Mediterranean Chickpea Wrap cut in half, revealing creamy chickpea mash, Kalamata olives, and feta for a picnic. | dishvoyager.com

Eating these on a park bench during the first warm day of spring felt like a celebration. The fresh herbs just sing when the sun starts to peek through the clouds. It turned a simple lunch break into a miniature vacation.

The Perfect Crunch

Texture is key here, so keep your cucumbers diced slightly larger than you think you should.

Spicing It Up

A pinch of red pepper flakes goes a long way if you want a little kick without overwhelming the herbs.

Make Ahead Magic

Prep the filling ahead of time, but keep the hummus separate until right before you roll.

  • Store the chickpea mix in an airtight container for up to two days.
  • Toast the wrap slightly for 30 seconds to add warmth.
  • Wrap the finished product in parchment paper to keep it tidy.
Hand-held Mediterranean Chickpea Wrap ready to eat, packed with chickpea filling and greens for a satisfying vegan meal. Save
Hand-held Mediterranean Chickpea Wrap ready to eat, packed with chickpea filling and greens for a satisfying vegan meal. | dishvoyager.com

This wrap proves that healthy food does not have to be boring or complicated to make. Grab a napkin and enjoy every bite.

Common Questions

These wraps stay fresh for 4-6 hours at room temperature when wrapped tightly in foil. For best results, assemble them just before eating to prevent sogginess, or store the chickpea mixture separately and wrap when ready to serve.

Yes, prepare the chickpea-vegetable mixture up to 24 hours in advance and store it in an airtight container. Keep it separate from the wraps and hummus. Assemble just before serving to maintain the best texture.

For vegan options, omit feta entirely or use vegan feta alternatives. Avocado adds creaminess, while extra olives provide a salty kick. Tofu feta or dairy-free cheese crumbles also work well as substitutes.

The traditional version uses whole wheat wraps containing gluten. To make gluten-free versions, use certified gluten-free tortillas or large lettuce leaves. All other ingredients including chickpeas and vegetables are naturally gluten-free.

Boost protein by adding grilled chicken strips, diced hard-boiled eggs, or extra chickpeas. Quinoa, lentils, or hemp seeds also blend well with the Mediterranean flavors while increasing the protein content significantly.

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Vibrant Mediterranean Chickpea Wrap stuffed with hummus, crunchy cucumbers, and juicy cherry tomatoes for a healthy lunch.
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Mediterranean Chickpea Wrap

Protein-packed wrap with fresh veggies, hummus, and Mediterranean flavors ready in 15 minutes.

Prep 15m
0
Total 15m
Servings 4
Difficulty Easy

Ingredients

Chickpea Filling

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • ½ tsp ground cumin
  • ¼ tsp smoked paprika
  • Salt and freshly ground black pepper, to taste

Vegetables

  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ small red onion, thinly sliced
  • ½ cup pitted Kalamata olives, sliced
  • ¼ cup fresh parsley, chopped

Wrap & Spread

  • 4 large whole wheat or spinach wraps
  • ½ cup hummus

Optional Additions

  • ½ cup crumbled feta cheese (omit for vegan)
  • 1 cup baby spinach or mixed greens

Instructions

1
Prepare Chickpea Base: Combine chickpeas with olive oil, lemon juice, ground cumin, smoked paprika, salt, and black pepper in a medium bowl. Mash partially with a fork or potato masher until chunky but well combined.
2
Mix Vegetables: Add halved cherry tomatoes, diced cucumber, sliced red onion, sliced Kalamata olives, and chopped parsley to the chickpea mixture. Stir thoroughly to distribute evenly.
3
Prepare Wraps: Lay each wrap flat on a clean surface. Spread 2 tablespoons of hummus over the center of each wrap, leaving a 1-inch border around edges.
4
Assemble Wraps: Divide the chickpea-vegetable mixture evenly among the four wraps. Top with crumbled feta cheese and baby spinach or mixed greens if desired.
5
Roll and Serve: Fold in both sides of each wrap, then roll tightly from bottom to top to seal. Slice each wrap in half diagonally and serve immediately, or wrap in foil for later.
Additional Information

Equipment Needed

  • Medium mixing bowl
  • Fork or potato masher
  • Knife and cutting board
  • Spoon or spatula

Nutrition (Per Serving)

Calories 340
Protein 11g
Carbs 44g
Fat 13g

Allergy Information

  • Contains wheat (wraps), sesame (hummus), and possible dairy (feta). Use gluten-free wraps and omit feta or use dairy-free alternatives for specific allergies.
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Katrina Wells

Passionate home cook sharing simple, flavorful meals and kitchen tips for busy families and food lovers.