Mediterranean Chickpea Wrap (Printable Version)
A vibrant, protein-rich wrap with chickpeas, fresh vegetables, creamy hummus, and Mediterranean flavors.
# 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
# How to Make:
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 on a clean surface. Spread 2 tbsp hummus over the center of each wrap, leaving a 1-inch border around edges.
04 - Divide the chickpea-vegetable mixture evenly among the wraps. Top with feta cheese and greens if using.
05 - Fold in both sides of each wrap, then roll up tightly from the bottom to form a secure cylinder.
06 - Slice each wrap in half diagonally and serve immediately, or wrap tightly in foil for a portable lunch.
# Expert Tips:
01 -
- Everything comes together in about fifteen minutes with zero cooking required
- The spiced chickpeas somehow taste even better after sitting for a few hours
- You can customize these with whatever vegetables are languishing in your crisper drawer
02 -
- Don't overmash the chickpeas, you want some texture to remain for contrast against the soft vegetables
- The wraps actually taste better if they sit for an hour, giving flavors time to meld
- If making ahead, wrap tightly in foil and store at room temperature for up to four hours
03 -
- Pat your vegetables dry after chopping to prevent soggy wraps
- Warm your wraps for ten seconds in the microwave before filling to prevent cracking