Mediterranean Chickpea Wrap (Printable)
Protein-packed wrap with fresh veggies, hummus, and Mediterranean flavors ready in 15 minutes.
# What You’ll Need:
→ Chickpea Filling
01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 2 tbsp extra-virgin olive oil
03 - 1 tbsp lemon juice
04 - ½ tsp ground cumin
05 - ¼ tsp smoked paprika
06 - Salt and freshly ground black pepper, to taste
→ Vegetables
07 - 1 cup cherry tomatoes, halved
08 - 1 cup cucumber, diced
09 - ½ small red onion, thinly sliced
10 - ½ cup pitted Kalamata olives, sliced
11 - ¼ cup fresh parsley, chopped
→ Wrap & Spread
12 - 4 large whole wheat or spinach wraps
13 - ½ cup hummus
→ Optional Additions
14 - ½ cup crumbled feta cheese (omit for vegan)
15 - 1 cup baby spinach or mixed greens
# How To Make It:
01 - 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.
02 - Add halved cherry tomatoes, diced cucumber, sliced red onion, sliced Kalamata olives, and chopped parsley to the chickpea mixture. Stir thoroughly to distribute evenly.
03 - 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.
04 - Divide the chickpea-vegetable mixture evenly among the four wraps. Top with crumbled feta cheese and baby spinach or mixed greens if desired.
05 - 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.
# Expert Advice:
01 -
- It comes together in minutes but keeps you full for hours.
- You can customize the crunch based on whatever is wilting in your fridge.
02 -
- I learned the hard way that fully mashing the chickpeas turns this into mush rather than a satisfying salad.
- Patting your vegetables dry before mixing them in prevents the wrap from getting soggy by lunchtime.
03 -
- Warming your wrap in the pan for a few seconds makes it pliable and easier to roll.
- Squeeze the fresh lemon juice right over the filling just before wrapping to wake up all the flavors.