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Easy • Vegetarian

Zesty Mediterranean Chickpea Wraps

Fresh and flavorful chickpea salad, loaded with Mediterranean inspired ingredients, perfect for a light lunch or dinner.

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

Say hello to your new favorite healthy and delicious meal! These Zesty Mediterranean Chickpea Wraps are packed with vibrant veggies, savory chickpeas, and a bright, tangy dressing. They're incredibly quick to assemble, making them ideal for a grab-and-go lunch or a light, refreshing dinner. No cooking required – just deliciousness!

Ingredients

Yield: 4 servings

For the Chickpea Salad

  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/2 red onion, finely diced
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped bell pepper (any color)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup crumbled feta cheese (optional)

For the Dressing

  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste

For Serving

  • 4-6 large whole wheat tortillas or pita breads
  • Fresh lettuce leaves (romaine or butter lettuce)

Preparation

  1. Step 1

    In a large bowl, mash about half of the chickpeas with a fork or potato masher. Leave the other half whole for texture. This helps the salad bind together better.

  2. Step 2

    Add the diced red onion, chopped cucumber, chopped bell pepper, fresh parsley, and feta cheese (if using) to the bowl with the chickpeas.

  3. Step 3

    In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and pepper until well combined.

  4. Step 4

    Pour the dressing over the chickpea mixture and stir gently until everything is well coated. Taste and adjust seasoning as needed.

  5. Step 5

    To assemble the wraps, lay out a tortilla or pita. Layer with a few lettuce leaves, then spoon a generous amount of the chickpea salad down the center. Roll up tightly and serve immediately.

Tips

  • For extra creaminess, stir in a spoonful of plain Greek yogurt or tahini into the dressing.
  • Add chopped sun-dried tomatoes or kalamata olives for more Mediterranean flavor.
  • The chickpea salad can be made ahead of time and stored in the fridge for up to 3 days. It can get thicker as it sits, so stir in a splash of water or lemon juice if needed before serving.

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