Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 1 can chickpeas, drained and rinsed; 1 medium cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/2 cup feta cheese, crumbled; 2 whole wheat wraps; 2 tablespoons tahini; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Daily Cooking

When I'm looking for a quick, nutritious meal, I often turn to my Mediterranean Chickpea Wrap. This recipe brings together vibrant flavors and wholesome ingredients that truly satisfy. I love how chickpeas are not only a great source of protein but also incredibly filling. With fresh veggies, tangy dressing, and a soft wrap, it's perfect for lunch on busy days or a light dinner. Plus, it's super easy to make—just toss, spread, and roll. You’ll find yourself craving this refreshing wrap!

Created by

Saskia Morton

Last updated on 2026-01-14T02:45:34.411Z

As I've explored healthier lunch options, I stumbled upon the Mediterranean Chickpea Wrap—a delightful fusion of flavors. The first time I made it, I was amazed at how simple it was to create something so delicious. Using tahini sauce instead of mayonnaise adds a nutty depth that elevates this wrap, and I still remember the crunch of fresh vegetables with every bite!

It's not just about the taste; it’s a well-balanced meal filled with nutrients. I encourage experimenting with different toppings; swapping spinach for arugula adds a peppery flavor that keeps me excited about my meals. This wrap remains a staple in my lunch menu.

        Why You'll Love This Recipe
        Wholesome and filling, perfect for any time of day
Vibrant flavors from fresh vegetables and herbs
Quick and easy to prepare, perfect for busy schedules

      

Ingredient Insight

Chickpeas are the star ingredient in this wrap, providing not only a robust protein source but also fiber that aids digestion and contributes to long-lasting satiety. To enhance their flavor, consider roasting them for a caramelized finish or adding spices like cumin or paprika before mixing with vegetables. These extra steps can elevate the wrap's taste profile significantly, making it more enticing.

The variety of vegetables included in this recipe not only adds a burst of color but also contributes diverse textures and flavors. For instance, the crispy cucumber and juicy tomatoes balance perfectly with the creaminess of feta cheese. You can switch out any of these vegetables based on what you have on hand; zesty arugula or fresh spinach are excellent alternatives, adding even more nutrition.

Assembly Technique

When rolling your wrap, be careful to apply the correct amount of filling. Overstuffing can lead to a messy situation, so aim for a generous but not overwhelming amount. I recommend placing about one cup of filling per wrap for a balanced result. Start by placing the filling slightly below the midpoint of the wrap and fold the sides in as you roll to keep everything contained.

To ensure your wraps stay tightly rolled, consider wrapping them in parchment paper or foil. This not only makes them easier to transport but also helps the flavors meld if left to sit for a bit before serving. Just remember to slice through the wrap at a slight diagonal—it gives a nice presentation and showcases the colorful filling inside!

Ingredients

Gather these fresh ingredients to make your Mediterranean Chickpea Wrap:

Wrap Ingredients

1 can chickpeas, drained and rinsed
1 medium cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/2 cup feta cheese, crumbled
2 whole wheat wraps
2 tablespoons tahini
1 tablespoon lemon juice
Salt and pepper to taste

Once you've prepped your ingredients, you're ready to assemble the wraps!

Instructions

Follow these steps to create your delicious Mediterranean Chickpea Wrap:

Mix the Filling

In a large bowl, combine chickpeas, cucumber, bell pepper, cherry tomatoes, red onion, and feta cheese. Add tahini, lemon juice, and season with salt and pepper. Mix well until all ingredients are coated.

Assemble the Wrap

Spread the filling evenly onto each whole wheat wrap. Leave space at the edges to prevent spillage. Roll tightly starting from one end, tucking in the sides as you go.

Serve

Slice the wraps in half and serve immediately. Enjoy your healthy Mediterranean meal!

These wraps are best enjoyed fresh, but they can also be stored in the fridge for a quick grab-and-go meal!

Pro Tips

Feel free to customize your wrap with other ingredients like olives, arugula, or avocado for extra flavor and texture.

Serving Suggestions

These Mediterranean Chickpea Wraps make for an excellent lunch during the week, but they can also be dressed up for dinner. Pair them with a side salad drizzled in a light vinaigrette to round out your meal. A side of tzatziki or hummus can also enhance the flavors of the wrap and provide a refreshing dip.

For a delightful textural contrast, consider adding crunchy ingredients such as sunflower seeds or sliced olives on top of the filling before rolling. This little addition can take your wraps to the next level with extra crunch and flavor!

Make-Ahead and Storage

If you're planning for the week, these wraps can be prepped ahead of time. Store the filling in an airtight container in the refrigerator for up to three days. When ready to eat, simply spread the mixture onto a fresh wrap to maintain the texture. Avoid rolling them too far in advance to prevent the wraps from becoming soggy.

To freeze, wrap individual portions tightly in plastic wrap, then place them in a freezer bag. They can be stored this way for up to a month. When you're ready for a quick meal, thaw in the refrigerator overnight, then enjoy cold or briefly heated in a pan for a warm, satisfying dish.

Questions About Recipes

→ Can I make this wrap vegan?

Yes, simply omit the feta cheese or use a vegan alternative.

→ How long can I store the wraps?

These wraps can be stored in the fridge for up to 2 days, but they're best eaten fresh.

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are perfect for this recipe as they save time.

→ What other vegetables can I add?

Feel free to include any crunchy veggies you enjoy, such as carrots, zucchini, or celery.