Description
Enjoy these vibrant and flavorful Mediterranean Chickpea Wraps, a quick, healthy, and satisfying meal perfect for busy weeknights or light lunches. Packed with fresh vegetables, protein-rich chickpeas, and a creamy tahini-lemon dressing, these wraps offer a delicious taste of the Mediterranean.
Ingredients
Scale
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 1 cup diced English cucumber
- 1 cup halved cherry or grape tomatoes
- 1/2 cup diced red onion
- 1/2 cup crumbled feta cheese (optional, or vegan alternative)
- 1/2 cup chopped Kalamata olives
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 1/4 cup toasted sunflower seeds (optional)
- For the Dressing:
- 1/3 cup tahini
- 1/4 cup fresh lemon juice
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon maple syrup or honey
- 2–4 tablespoons water, as needed
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- For Assembly:
- 4–6 large (10-inch) tortillas or flatbreads
- 2 cups fresh spinach or arugula (optional)
Instructions
- Rinse and drain two cans of chickpeas. Pat them dry with a paper towel.
- In a large mixing bowl, gently mash the chickpeas with a potato masher or fork, leaving some whole for texture.
- Prepare the fresh ingredients: dice the cucumber and red onion, halve the cherry tomatoes, and chop the parsley and dill.
- Add the diced cucumber, halved tomatoes, diced red onion, crumbled feta (if using), chopped olives, parsley, and dill to the bowl with the mashed chickpeas. Add sunflower seeds if using. Stir gently to combine.
- In a separate bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and maple syrup or honey until smooth.
- Gradually add water, one tablespoon at a time, whisking until the dressing reaches a pourable, creamy consistency.
- Season the dressing with salt and pepper. Taste and adjust seasonings as needed.
- Pour the dressing over the chickpea mixture and gently fold until everything is coated.
- For best flavor, cover and refrigerate the chickpea salad for at least 15-30 minutes to allow flavors to meld.
- Lay out tortillas. If desired, warm them slightly in a dry skillet.
- Optional: Place spinach or arugula down the center of each tortilla.
- Spoon a generous amount of the chickpea salad mixture onto the tortillas over the greens.
- Fold the wraps by folding in the sides, then rolling tightly from the bottom edge upwards.
- Cut the wraps in half diagonally and serve immediately.
Notes
- The chickpea salad filling can be made ahead and stored in the refrigerator for up to 3-4 days.
- Store the filling and tortillas separately to prevent sogginess when meal prepping.
- For a vegan version, omit the feta cheese or use a vegan alternative.
- Customize with other vegetables like bell peppers, celery, or shredded carrots.
- Add a pinch of smoked paprika or red pepper flakes to the dressing for a hint of heat.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Main Course
- Method: No Cook/Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap (approximate)
- Calories: 520 kcal
- Sugar: Varies
- Sodium: Varies
- Fat: Varies
- Saturated Fat: Varies
- Unsaturated Fat: Varies
- Trans Fat: 0g
- Carbohydrates: Varies
- Fiber: High
- Protein: High
- Cholesterol: Varies