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Easy • Vegetarian

Mediterranean Chickpea Salad Wraps

Flavorful, fresh chickpea salad with Mediterranean flair, perfect for a quick, healthy lunch or light dinner.

Prep
15 min
Cook
0 min
Servings
4
Level
Easy
Mediterranean Chickpea Salad Wraps

These Mediterranean Chickpea Salad Wraps are your new go-to for a vibrant, satisfying, and incredibly easy meal! Packed with hearty chickpeas, crisp veggies, and bright, tangy flavors, they're perfect for a quick lunch, a light dinner, or even meal prep. There's so much goodness in every bite, you won't even miss the meat! Get ready to wrap up some deliciousness.

Ingredients

Yield: 4 servings

Chickpea Salad

  • 2 (15 oz) cans chickpeas, rinsed and drained
  • 1/4 cup finely diced red onion
  • 1/2 cup finely diced cucumber
  • 1/2 cup finely diced red bell pepper
  • 1/4 cup chopped fresh parsley
  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tbsp tahini
  • 1 tsp dried oregano
  • 1/2 tsp cumin
  • Salt and freshly ground black pepper, to taste

For Wraps

  • 4-6 large whole wheat or spinach tortillas/wraps
  • Lettuce leaves (Romaine or butter lettuce)
  • Optional: Feta cheese, sliced olives, cherry tomatoes

Preparation

  1. Step 1

    In a medium bowl, use a fork or potato masher to lightly mash the rinsed and drained chickpeas until about half are creamy and half are still whole. This creates a nice texture.

  2. Step 2

    Add the finely diced red onion, cucumber, red bell pepper, and chopped fresh parsley to the bowl with the mashed chickpeas.

  3. Step 3

    In a separate small bowl, whisk together the fresh lemon juice, olive oil, tahini, dried oregano, and cumin. Season with salt and freshly ground black pepper to taste.

  4. Step 4

    Pour the dressing over the chickpea mixture and toss gently until all ingredients are well combined and coated.

  5. Step 5

    To assemble the wraps: Lay out a tortilla. Place a few lettuce leaves down first, then spoon a generous amount of the chickpea salad onto the center. If desired, add a sprinkle of feta cheese, sliced olives, or cherry tomatoes.

  6. Step 6

    Fold in the sides of the tortilla, then roll it up tightly from the bottom. Serve immediately or wrap in parchment paper for later.

Tips

  • For a creamier texture, add a tablespoon of plain Greek yogurt to the dressing.
  • The chickpea salad can be made ahead and stored in the refrigerator for up to 3-4 days.
  • This salad is also fantastic served over a bed of greens or on toasted pita bread.

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