Mediterranean Chickpea Wraps

These Mediterranean Chickpea Wraps are a fresh, flavorful, and protein-packed meal perfect for lunch or a light dinner. Filled with seasoned chickpeas, crisp vegetables, and a creamy tahini dressing, these wraps are easy to make and bursting with Mediterranean flavors.

Why Everyone Loves Mediterranean Chickpea Wraps

These wraps are a delicious, plant-based meal that’s both healthy and satisfying. They’re loaded with fiber, protein, and fresh ingredients, making them a great option for a quick, nutritious meal. For more delicious meal ideas, check out Quick & Easy Recipes for Every Home Cook.

Ingredients

Chickpea Filling:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tbsp lemon juice

Wrap Ingredients:

• 4 large whole wheat or regular tortillas
• ½ cup hummus
• 1 cup cherry tomatoes, halved
• ½ cucumber, thinly sliced
• ¼ red onion, thinly sliced
• ¼ cup crumbled feta cheese (optional)
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh mint

Tahini Dressing:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (adjust for consistency)
• ½ tsp honey or maple syrup
• ¼ tsp salt
• ¼ tsp garlic powder

Instructions

Step 1: Prepare the Chickpeas

1. Heat olive oil in a skillet over medium heat.
2. Add chickpeas, cumin, smoked paprika, garlic powder, salt, and black pepper.
3. Cook for 5 minutes, stirring occasionally.
4. Remove from heat and drizzle with lemon juice.

Step 2: Make the Tahini Dressing

1. In a small bowl, whisk together tahini, lemon juice, water, honey, salt, and garlic powder.
2. Adjust the consistency by adding more water if needed.

Step 3: Assemble the Wraps

1. Spread a layer of hummus on each tortilla.
2. Add the seasoned chickpeas, cherry tomatoes, cucumber slices, red onion, feta (if using), parsley, and mint.
3. Drizzle with tahini dressing.

Step 4: Wrap and Serve

1. Fold the sides of the tortilla over the filling and roll tightly.
2. Slice in half and serve immediately.

How to Serve Mediterranean Chickpea Wraps

• Serve with a side of tzatziki or extra hummus for dipping.
• Enjoy with a side salad or roasted vegetables for a complete meal.
• Pair with a refreshing lemonade or iced tea.

How to Store Mediterranean Chickpea Wraps

• Store assembled wraps in an airtight container in the refrigerator for up to 2 days.
• Keep the chickpea filling and vegetables separate for longer storage.
• Reheat the chickpeas before assembling for a warm wrap option.

Tips to Make the Best Mediterranean Chickpea Wraps

• Lightly toast the tortillas before assembling for extra flavor.
• Add avocado for a creamy texture and extra nutrition.
• Use fresh herbs for the best Mediterranean taste.

Variations of Mediterranean Chickpea Wraps

• Spicy Chickpea Wrap: Add a pinch of cayenne pepper to the chickpeas.
• Greek-Style Wrap: Use tzatziki instead of tahini dressing.
• Vegan Wrap: Omit feta cheese and add more hummus or avocado.

FAQs About Mediterranean Chickpea Wraps

Can I use dried chickpeas instead of canned?
Yes! Soak and cook them until tender before seasoning.

What’s a good gluten-free option?
Use gluten-free tortillas or lettuce wraps instead.

Can I make the chickpea filling ahead of time?
Yes! It stores well in the fridge for up to 3 days.

Print