Mediterranean Chickpea Wrap

The first time I made these wraps, I was rushing between meetings and needed something I could eat standing up without making a mess. What I didn't expect was how the combination of creamy hummus, crisp vegetables, and those spiced chickpeas would become my go-to lunch for months. Now I keep cans of chickpeas in my pantry specifically for those days when I need something satisfying but don't want to cook.

Last summer, my sister came over to help me organize my kitchen and we ended up making these wraps for lunch instead. She's normally skeptical of anything without meat, but she went back for seconds and asked me to write down the recipe. Now she texts me photos of her own versions with whatever fresh produce she found at the farmers market that morning.

Ingredients

• Chickpeas: The cans work perfectly here, just rinse them well to remove any metallic taste
• Extra-virgin olive oil: This helps bind the flavors together while adding that fruity Mediterranean richness
• Lemon juice: Fresh squeezed makes a real difference in brightening up the spiced chickpeas
• Ground cumin: One tablespoon gives it that earthy warmth without overwhelming the other flavors
• Smoked paprika: A quarter teaspoon adds just the right amount of smoky depth
• Cherry tomatoes: They burst juicily when you bite into the wrap, unlike larger tomatoes that can make everything soggy
• Cucumber: Dice them small enough that you get crunch in every bite
• Red onion: Thinly sliced gives you just enough bite without being overpowering
• Kalamata olives: These bring that essential briny, salty Mediterranean element
• Fresh parsley: Chopped it adds brightness and makes everything taste freshly made
• Whole wheat or spinach wraps: Choose whichever you prefer, just make sure they're large enough to fold
• Hummus: Use your favorite brand or homemade, it acts as the delicious glue holding everything together
• Crumbled feta cheese: Optional but adds a wonderful creamy, salty contrast
• Baby spinach or mixed greens: These add fresh bulk without competing with the other flavors

Instructions

Mash the chickpeas:

In a medium bowl, use a fork to partially mash the chickpeas with olive oil, lemon juice, cumin, smoked paprika, salt, and pepper until chunky but not completely smooth.

Combine the vegetables:

Add the cherry tomatoes, cucumber, red onion, olives, and parsley to the chickpea mixture and stir until everything is evenly distributed.

Prepare the wraps:

Lay each wrap flat and spread about two tablespoons of hummus over the center, leaving space around the edges for folding.

Assemble the filling:

Divide the chickpea mixture evenly among the wraps, then top with feta cheese and greens if you're using them.

Roll them up:

Fold in the sides of each wrap, then roll up tightly from the bottom to create a secure bundle that won't fall apart while eating.

Serve or store:

Slice each wrap in half and enjoy immediately, or wrap tightly in foil for a portable lunch that holds up beautifully.

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These wraps saved me during that month I was renovating my kitchen and living off whatever I could prepare on a folding table. Something about the combination of flavors made me feel like I was still eating well, even when surrounded by drywall dust and cardboard boxes.

Make It Your Own

I've found that roasted red peppers make an incredible addition, especially if you have some leftover from another recipe. Sometimes I add thinly sliced bell peppers for extra crunch, or swap out the parsley for fresh basil when I have it growing on my windowsill.

Perfect Pairings

A simple cucumber salad with dill and yogurt complements these wraps beautifully without adding too much extra work. For something more substantial, serve them alongside a bowl of lentil soup for a complete meal that feels Mediterranean from start to finish.

Storage And Meal Prep

The chickpea mixture keeps beautifully in the refrigerator for three to four days, which means you can prep everything on Sunday and have quick lunches all week. Just store the filling separately from the wraps and assemble them fresh each day for the best texture.

• Consider packing the hummus separately if you're taking these to work
• A drizzle of balsamic glaze right before serving elevates everything
• These don't freeze well due to the fresh vegetables

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There's something deeply satisfying about eating with your hands, and these wraps deliver that experience while still feeling like proper food. Hope they become as much of a staple in your rotation as they are in mine.

Recipe Questions & Answers

→ How do I prepare the chickpea filling?

Mash drained chickpeas with olive oil, lemon juice, cumin, smoked paprika, salt, and pepper until partially mashed but retaining some texture.

→ Can I use gluten-free wraps?

Yes, substitute certified gluten-free wraps to accommodate gluten sensitivities without altering the flavors.

→ What optional ingredients enhance this wrap?

Add crumbled feta cheese for creaminess or baby spinach and mixed greens for extra freshness and crunch.

→ How to store and serve the wraps?

Roll tightly, slice in half, and serve immediately or wrap in foil for an easy portable meal option.

→ What flavor profile does the filling offer?

The filling balances zesty lemon, smoky paprika, and warm cumin with fresh herbaceous notes from parsley and a creamy hummus base.