Easy Mediterranean Chickpea Wraps Recipe

Imagine biting into a warm wrap filled with zesty Mediterranean flavors dancing on your taste buds—this is what you’ll experience with these Mediterranean Chickpea Wraps. The crisp veggies combined with creamy hummus and tender chickpeas are not just a meal; they are an adventure in flavor!

I remember the first time I made these wraps; my friends were convinced I had flown to Greece and brought back a chef in my suitcase. Little did they know it was just me and my kitchen experimenting with colors and textures that would make even Picasso jealous. These wraps are perfect for lunch or dinner, and trust me, once you take a bite, you’ll be dreaming of sunny shores and gentle breezes!

A small paragraph of a Personal anecdote of 15 to 20 words sharing a specific experience with the recipe.

Every time I serve these wraps at gatherings, friends rave about how vibrant and tasty they are—it never gets old!

Essential Ingredients

Here’s what you’ll need to make this delicious dish:

• Canned Chickpeas: Look for low-sodium varieties for better control over saltiness; mashed or whole works great here.
• Whole Wheat Tortillas: Opt for large tortillas to hold all those yummy fillings without falling apart.
• Fresh Spinach: Choose bright green leaves; they add crunch and freshness to each bite.
• Cucumbers: Select firm cucumbers that will add a refreshing crunch; peel if desired for extra tenderness.
• Diced Tomatoes: Use juicy tomatoes for a pop of color and flavor; cherry tomatoes also work well when halved.
• Red Onion: Thinly slice for sharpness that balances the creaminess of the chickpeas; soak in water if too pungent.
• Tahini Sauce: This sesame paste adds creaminess and depth; homemade or store-bought works beautifully.
• Lemon Juice: Freshly squeezed lemon juice amplifies flavors; it’s like sunshine in your wrap!
• Dried Oregano: Sprinkle this herb throughout your mix for that classic Mediterranean aroma.
• Pine Nuts (optional): Toasted pine nuts can enhance crunchiness and add nutty flavor if desired.

The full ingredients list, including measurements, is provided in the recipe card directly below.

Let’s Make it together

The Perfect Prep Work: Start by draining and rinsing the canned chickpeas under cold water until no foam appears. This helps reduce sodium while enhancing their earthy flavor.

Mash it Up: In a bowl, add the chickpeas along with lemon juice, tahini sauce, oregano, salt, and pepper. Mash everything together using a fork until you reach a chunky consistency—think rustic but not too smooth!

Add Fresh Ingredients: Fold in chopped cucumbers, diced tomatoes, red onion slices, and spinach into your chickpea mixture until evenly distributed—your kitchen should smell like a garden!

The Art of Wrapping: Lay out your tortilla flat on a clean surface. Spoon generous amounts of your mixture onto one side of the wrap—don’t skimp here!

The Final Touch: Carefully fold in the sides and roll tightly from one end to another to secure all those glorious fillings inside—like tucking them into bed but way tastier!

Now slice those beauties in half on an angle for extra presentation flair—you’re going to want to show them off!

Enjoy your Mediterranean Chickpea Wraps as a quick lunch or make them ahead for busy weeknight dinners—they’re even better when made ahead!

Perfecting the Cooking Process

First, chop all vegetables and prepare the chickpeas. Then, mix them with your spices and wrap them up in your favorite flatbread for an easy assembly line.

Add Your Touch

Feel free to swap chickpeas for lentils or add feta cheese for a creamy touch. A drizzle of tahini or a spicy sauce can elevate the flavor even more.

Storing & Reheating

Store any leftovers in an airtight container in the fridge for up to three days. To reheat, warm gently in a pan or microwave, keeping the wraps from becoming soggy.

Cooking these wraps reminds me of my friend who insisted on adding every ingredient under the sun. Surprisingly, it turned into a delicious disaster that we still laugh about!

Print

Mediterranean Chickpea Wraps

---

• Author: Rachel Simmons
• Total Time: 15 minutes
• Yield: 4 servings

Print Recipe

Pin Recipe

Description

Mediterranean Chickpea Wraps are a vibrant and nutritious meal packed with fresh flavors and easy to prepare in just 30 minutes. Perfect for a quick lunch or dinner!

---

Ingredients

• Canned chickpeas
• Whole wheat tortillas
• Fresh spinach
• Cucumbers
• Diced tomatoes
• Red onion
• Tahini sauce
• Lemon juice
• Dried oregano
• Pine nuts (optional)

---

Instructions

1. Drain and rinse canned chickpeas until no foam appears.
2. In a bowl, mash chickpeas with lemon juice, tahini sauce, oregano, salt, and pepper until chunky.
3. Fold in fresh spinach, cucumbers, diced tomatoes, and red onion until well mixed.
4. Lay a tortilla flat and spoon the chickpea mixture onto one side.
5. Tightly roll the tortilla from one end to the other, folding in the sides as you go.
6. Slice diagonally for a beautiful presentation.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Main
• Method: No cook
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 wrap (150g)
• Calories: 360
• Sugar: 3g
• Sodium: 320mg
• Fat: 12g
• Saturated Fat: 1g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 52g
• Fiber: 11g
• Protein: 15g
• Cholesterol: 0mg

Keywords: - Customize wraps with your favorite veggies or add feta cheese for creaminess. - Store leftovers in an airtight container for up to three days; reheat gently.