Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 10 min
Total time: 10 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 cup diced cucumbers; 1 cup diced tomatoes; 1/2 red onion, finely chopped; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; Salt and pepper to taste; 4 whole wheat tortillas or wraps; 2 tablespoons hummus (optional)

Highlighted under: Smart Recipes

I love making these Mediterranean Chickpea Wraps because they are not only healthy but also bursting with flavor. The combination of chickpeas, fresh vegetables, and zesty dressing provides a refreshing and satisfying lunch that energizes me throughout the day. I appreciate how easy they are to prepare; you can whip them up in minutes, making them perfect for busy weekdays. Plus, they are versatile, allowing you to customize the ingredients based on what I have on hand or what’s in season.

Created by

Wendy Ashbourne

Last updated on 2026-01-14T07:57:35.792Z

When I first tried these Mediterranean Chickpea Wraps, I was amazed by how simple yet delicious they were. The chickpeas provide a great base of protein and fiber, keeping me full longer. I discovered that adding a squeeze of lemon not only brightens the flavors but also enhances the overall enjoyment of the wrap.

I experimented with various vegetables and toppings, finally settling on cucumbers, tomatoes, and a sprinkle of feta cheese. This combination creates a burst of freshness that makes every bite enjoyable. I’ve made this wrap countless times, and it never fails to impress!

        Why You'll Love This Recipe
        Quick and easy to prepare, perfect for on-the-go lunches
Packed with protein and fiber to keep you satisfied
Vibrant flavors from fresh vegetables and zesty dressing

      

Understanding the Ingredients

In this Mediterranean Chickpea Wrap, chickpeas serve as the primary source of protein and fiber, making them essential for a filling meal. Their nutty flavor complements the crispness of the fresh vegetables, adding both texture and nutrition to the wrap. If you're in a pinch, canned chickpeas work beautifully, but if you have the time, cooking dried chickpeas from scratch enhances their flavor and texture.

Incorporating vibrant vegetables like cucumbers and tomatoes not only boosts the wrap's nutrient profile but also its color and crunch. When picking cucumbers, opt for English cucumbers for their milder taste and thinner skin. Fresh parsley adds a touch of brightness, while the red onion introduces a subtle, zesty bite. Feel free to experiment with seasonal veggies; bell peppers or avocados could also work well.

Mastering the Assembly Technique

When assembling your wraps, spreading a layer of hummus on the tortilla not only adds flavor but also acts as a binding agent, helping to prevent the wrap from becoming soggy. This small step will ensure that your filling stays intact. I recommend using a good-quality store-bought hummus, or if you have time, making your own for even more flavor customization.

To create a tight wrap, start by folding the sides inward and then rolling from the bottom. Make sure not to overfill, as too much stuffing can cause the wrap to tear. Aim for a snug fit; this will keep everything from spilling out and ensures even bites. If you're new to wrapping, practice with a few and adjust your technique as needed.

Ingredients

Gather these ingredients to make your Healthy Lunch Mediterranean Chickpea Wraps:

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 cup diced cucumbers
1 cup diced tomatoes
1/2 red onion, finely chopped
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
Juice of 1 lemon
Salt and pepper to taste
4 whole wheat tortillas or wraps
2 tablespoons hummus (optional)

Feel free to customize with your favorite vegetables or add avocado for a creamier texture!

Instructions

To prepare your wraps, follow these simple steps:

Prepare the Chickpea Mixture

In a large bowl, combine the chickpeas, cucumbers, tomatoes, red onion, feta cheese, and parsley. Squeeze the lemon juice over the mixture and season with salt and pepper to taste. Gently toss to combine all the ingredients.

Assemble the Wraps

Spread a tablespoon of hummus (if using) onto each tortilla or wrap. Divide the chickpea mixture evenly among the wraps. Fold in the sides and roll tightly from the bottom up to form a wrap.

Serve and Enjoy

Slice the wraps in half and serve immediately, or wrap in parchment paper for a convenient lunch on the go.

These wraps can be stored in the refrigerator for up to 2 days, making them great for meal prep!

Pro Tips

For a bit of crunch, consider adding sliced bell peppers or shredded carrots. You can also swap the feta for a dairy-free cheese to keep it plant-based.

Make-Ahead and Storage Tips

These Mediterranean Chickpea Wraps are perfect for meal prep. You can prepare the chickpea mixture up to a day in advance and store it in an airtight container in the refrigerator. Just remember to add the lemon juice right before serving to maintain freshness. This way, you can quickly assemble your wraps in the morning, making your lunch routine seamless and stress-free.

If you're looking to store leftovers, keep them for a maximum of two days. To maintain their texture, it's best to store the chickpea mixture and wraps separately. Place the filling in a sealed container and the assembled wraps in parchment paper. This will help prevent the tortillas from getting soggy, keeping them enjoyable for your next meal.

Serving Ideas and Variations

These wraps are incredibly versatile. You can add grilled chicken or roasted vegetables for an even heartier dish. Consider also drizzling some tzatziki sauce inside for a creamy contrast. If you're gluten-free, opt for corn tortillas or lettuce wraps instead of whole wheat tortillas, which will give you a different yet satisfying experience.

For a flavor twist, try adding spices like cumin or smoked paprika to the chickpea mixture for an extra layer of warmth. If you'd like a bit of heat, include red pepper flakes or sliced jalapeños. Experimenting with these variations can keep the recipe exciting, ensuring you never get tired of making the same lunch.

Questions About Recipes

→ Can I make these wraps ahead of time?

Absolutely! Prep the chickpea mixture and store it separately. Assemble the wraps just before you plan to eat them for the best texture.

→ What other vegetables can I use?

You can use any of your favorite veggies! Avocado, spinach, and shredded carrots are all excellent additions.

→ Is this recipe gluten-free?

To make it gluten-free, simply use gluten-free wraps instead of whole wheat tortillas.

→ Can I freeze these wraps?

It's not recommended to freeze the wraps, as the fresh vegetables can become mushy when thawed. They’re best enjoyed fresh.