Mediterranean Chickpea Wrap (Printable)
Fresh vegetables, creamy hummus, and spiced chickpeas wrapped in a healthy handheld lunch ready in 15 minutes.
# Ingredient List:
→ 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
# Steps:
01 - In a medium bowl, mash the chickpeas with olive oil, lemon juice, cumin, smoked paprika, salt, and pepper until partially mashed but still chunky.
02 - Add cherry tomatoes, cucumber, red onion, olives, and parsley to the chickpea mixture. Stir to combine thoroughly.
03 - Lay each wrap flat. Spread 2 tbsp hummus over the center of each wrap, leaving a border around the edges.
04 - Divide the chickpea-vegetable mixture evenly among the wraps. Top with feta cheese and greens, if using.
05 - Fold in the sides, then roll up tightly from the bottom to form a secure wrap.
06 - Slice in half and serve immediately, or wrap tightly in foil for a portable lunch.
# Expert Tips:
01 -
- You get that satisfying protein punch without any heavy cooking or cleanup
- The combination of textures and flavors keeps you excited for every single bite
02 -
- Dont overmash the chickpeas because having those whole chickpeas mixed with the mashed ones is what gives each bite such incredible texture
- These wraps taste even better after sitting for an hour, so feel free to make them in the morning for lunch and the flavors will have melded beautifully
03 -
- Warm your wraps for 10 seconds in the microwave before assembling because this makes them more pliable and less likely to tear
- If you're making these ahead, keep the hummus spread on the wrap but store the filling separately and assemble right before eating to prevent sogginess