Mediterranean Chickpea Salad Wraps Recipe

Prep Time 25 mins
Rest Time 5 mins
Total Time 30 mins
Cooking Method:
Cuisine:
Courses: , ,
Difficulty: Beginner
Best Season: All Seasons
Description

These Mediterranean Chickpea Salad Wraps are a light, fresh, and protein-packed meal perfect for lunch, picnics, or meal prep. Featuring creamy chickpeas, crisp vegetables, tangy feta, and a zesty lemon-tahini dressing wrapped in soft tortillas, this recipe offers a quick, healthy, and budget-friendly option for all seasons.

Ingredients
    For the Chickpea Salad Base
  • 2 cans (15 oz / 425 g each) chickpeas (drained & rinsed)
  • 0.25 cup red onion (finely diced)
  • 1 cup cucumber (diced, seeds removed)
  • 1 cup cherry tomatoes (halved or quartered)
  • 0.5 cup Kalamata olives (pitted, chopped)
  • 0.5 cup feta cheese (crumbled)
  • 0.25 cup fresh parsley (chopped)
    • For the Dressing
  • 3 tbsp extra virgin olive oil
  • 2 tbsp tahini
  • 1 large lemon (juiced, about 3 tbsp juice)
  • 1 clove garlic (minced)
  • 1 tsp dried oregano
  • 0.5 tsp ground cumin
  • 0.5 tsp salt (adjust to taste)
  • 0.25 tsp black pepper
    • For the Wraps
  • 4 large whole wheat or spinach tortillas (soft wraps)
  • 1 cup baby spinach or mixed greens (washed & dried)
Instructions
    Prepare the Chickpeas
  1. 1
    Mash half of the chickpeas lightly with a fork in a large bowl for a creamy texture while keeping the other half whole for bite.
    2. Chop the Vegetables
  2. 2
    Dice the cucumber, onion, cherry tomatoes, olives, and parsley. Keep them small and even for easy wrapping and balanced flavor in every bite.
    3. Make the Dressing
  3. 3
    In a small bowl, whisk together olive oil, tahini, lemon juice, garlic, oregano, cumin, salt, and black pepper until creamy and smooth. Adjust seasoning if needed.
    4. Combine the Salad
  4. 4
    Add the mashed and whole chickpeas to a mixing bowl. Stir in all the chopped vegetables, parsley, and crumbled feta. Pour the dressing over and toss until evenly coated. Let it rest in the fridge for 5 minutes to meld flavors.
    5. Assemble the Wraps
  5. 5
    Lay out the tortillas. Add a layer of spinach or greens, then spoon a generous portion of the chickpea salad on top. Fold the sides and roll tightly into a wrap.
    6. Serve & Enjoy
  6. 6
    Slice wraps in half on a diagonal. Serve immediately for maximum freshness or wrap tightly in parchment for meal prep.
Note

Storage: Chickpea salad (without wraps) keeps well in an airtight container in the fridge for up to 3 days. Assemble wraps fresh for best texture.

Meal Prep Tip: Prepare salad ahead and store separately from tortillas. Wrap just before serving.

Variations:

  • Add roasted red peppers for sweetness.
  • Swap parsley with fresh mint for a cooling twist.
  • Use hummus as a spread inside the wrap for extra creaminess.

Vegan Option: Replace feta with vegan feta or omit altogether.

Keywords: quick, healthy, vegetarian, budget-friendly, Mediterranean
Read it online: https://petitepanini.com/recipe/mediterranean-chickpea-salad-wraps-recipe/