Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 1 can of chickpeas, rinsed and drained; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon cumin; Salt and pepper to taste; 2 whole wheat wraps; 1/2 cup diced cucumbers; 1/2 cup diced tomatoes; 1/4 cup crumbled feta cheese; Fresh parsley, chopped; Juice of 1 lemon

Highlighted under: Daily Collection

I often find myself looking for quick and nutritious lunch options, and the Mediterranean Chickpea Wrap has become my go-to! The burst of flavors from the chickpeas, herbs, and veggies really elevates this simple dish. Plus, it's packed with protein and fiber, making it satisfying enough to keep me energized throughout the day. What I love most is how customizable it is, allowing me to use whatever fresh ingredients I have on hand. Give it a try and enjoy a delicious meal in just minutes!

Created by

Lottie Pennington

Last updated on 2026-01-14T06:41:36.930Z

When I was searching for a quick and healthy meal, I stumbled upon the concept of chickpea wraps, and it changed my lunch game. Combining chickpeas with Mediterranean spices brings a delightful flavor profile that keeps things interesting. The trick is to mix the chickpeas with a dash of lemon juice and herbs before filling the wrap, which elevates the taste and adds that refreshing zing.

I've experimented with adding roasted vegetables and avocados, which not only enhance the flavor but also add creaminess and texture. I recommend grilling some bell peppers beforehand if you're in the mood for an extra kick. Don't hesitate to make it your own!

        Why You'll Love This Recipe
        Nutritious and satisfying with every bite
Fresh Mediterranean flavors that brighten your day
Quick to make, perfect for busy lunches

      

The Versatility of Chickpeas

Chickpeas are not only a fantastic source of protein and fiber, but they also provide a creamy, nutty flavor that complements the Mediterranean ingredients perfectly. When mashing chickpeas, aim for a texture that still retains some chunky bits, which adds a delightful contrast to the wraps. If you're short on time, you can use a food processor to blend the mixture, but be careful not to puree them into a smooth paste; you want some texture to make each bite satisfying.

For those seeking variety, replacing chickpeas with other legumes like black beans or white beans can create new flavor profiles. Additionally, if you're in a pinch, canned beans work just as well, making this wrap an excellent meal prep option for busy weeks.

Customizing Your Wrap

The beauty of this wrap lies in its adaptability. Feel free to swap the vegetables based on your preferences or what you have in your fridge. Bell peppers, shredded carrots, or even avocado can elevate the wrap’s flavor and nutrition. Just ensure that any extra ingredients are diced finely, so they fit nicely within the wrap without overpowering it.

If you're looking for a bit more protein, grilled chicken or turkey slices can be an excellent addition. Just ensure that any meat is cooked beforehand and sliced thinly to be easily incorporated into the wrap.

Make-Ahead and Storage Tips

Preparing the chickpea mixture ahead of time can save you precious minutes during lunch. Store it in an airtight container in the refrigerator for up to three days. Just be aware that the flavors will deepen, so it may taste even better the next day! When you're ready to assemble your wraps, add the fresh vegetables just before eating to maintain their crispness.

If you have leftovers, consider storing the fill separate from the wraps. This prevents the wraps from becoming soggy and allows you to enjoy the remaining ingredients later in the week. To reheat any leftover chickpea mixture, simply warm it in a skillet over low heat until heated through—about 5 minutes should do the trick.

Ingredients

Ingredients for the Chickpea Wraps

Wrap Ingredients

1 can of chickpeas, rinsed and drained
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon cumin
Salt and pepper to taste
2 whole wheat wraps
1/2 cup diced cucumbers
1/2 cup diced tomatoes
1/4 cup crumbled feta cheese
Fresh parsley, chopped
Juice of 1 lemon

Optional Add-Ins

Consider adding roasted bell peppers, avocado slices, or mixed greens for extra flavor and nutrition.

Instructions

How to Make the Chickpea Wraps

Prepare the Chickpea Mixture

In a bowl, mash the chickpeas lightly with a fork. Add olive oil, garlic powder, cumin, salt, pepper, and lemon juice. Mix until well combined.

Assemble the Wraps

Spread the chickpea mixture evenly on each wrap. Top with diced cucumbers, tomatoes, feta cheese, and parsley.

Wrap and Serve

Roll the wraps tightly, slice in half, and serve immediately. You can grill them for a warm touch if desired!

Enjoy Your Meal!

These wraps are best enjoyed fresh, but they can be stored in the fridge for later.

Pro Tips

Feel free to experiment with different spices and toppings to make these wraps your own. A touch of hot sauce can really kick things up a notch!

Serving Suggestions

These Mediterranean Chickpea Wraps make a fantastic portable lunch option or a light dinner. Pair them with a side of mixed greens for a balanced meal. You can also serve them with a small bowl of tzatziki sauce or a homemade hummus for dipping, enhancing the Mediterranean experience.

For a heartier meal prep option, consider adding a small serving of quinoa or couscous on the side. Not only does this add more texture, but it also contributes additional nutrients, helping to ensure that your lunch keeps you feeling full longer.

Troubleshooting Tips

If you find the chickpea mixture too dry, a splash more olive oil or lemon juice can help moisten it without compromising flavor. Conversely, if it becomes too wet, add more chickpeas to balance it out; this will enhance its texture while keeping the wrap manageable.

When assembling the wraps, if they start to tear or fall apart, make sure you are not overfilling them. Aim for a generous but manageable amount of filling, so you can roll them up tightly without any leakage. If this is a frequent issue, try warm wraps, as they tend to be more pliable.

Scaling the Recipe

This recipe is easily scalable, whether you're making it for one or serving a crowd. Simply double or triple the ingredients as needed. For larger gatherings, consider setting up a wrap station where everyone can assemble their own. Provide a selection of toppings beyond the basic ingredients, such as roasted vegetables or assorted nuts, to cater to diverse tastes.

When scaling up, just ensure you have enough space in your mixing bowl for the chickpea mixture and enough wraps on hand. An efficient way to prepare for batch cooking is to pre-dice all your veggies and have them ready to go in individual containers. This reduces prep time significantly and makes assembly a breeze.

Questions About Recipes

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are quick and convenient. Just make sure to rinse them well.

→ What can I substitute for feta cheese?

You can use any cheese you prefer or go for a vegan alternative for a dairy-free option.

→ Can these wraps be made ahead of time?

Yes, you can prepare the ingredients in advance but wrap them just before serving to keep them fresh.

→ Are these wraps suitable for a vegan diet?

Yes, simply omit the feta cheese or use a vegan cheese alternative.