Go Back
- 1 can (15 ounces) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 red onion, finely chopped - 1 bell pepper (any color), diced - 1/2 cup Kalamata olives, pitted and sliced - 1/2 cup feta cheese, crumbled (or dairy-free alternative) - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper, to taste - 4 large whole wheat wraps or tortillas - Fresh parsley, for garnish (optional)

Healthy Mediterranean Chickpea Salad Wraps

Discover the fresh and flavorful world of Mediterranean Chickpea Salad Wraps! These vibrant, protein-packed wraps are loaded with nourishing ingredients like chickpeas, cherry tomatoes, crunchy cucumbers, and tangy Kalamata olives, all drizzled with a zesty dressing. Perfect for any meal—whether lunch on-the-go or a light dinner. Easy to make and bursting with nutrition, these wraps are a delicious way to embrace healthy eating while enjoying the delightful tastes of the Mediterranean. Try them today!
Print Recipe Pin Recipe

Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, finely chopped

1/2 bell pepper (any color), diced

1/4 cup Kalamata olives, pitted and sliced

1/4 cup feta cheese, crumbled (optional for dairy-free)

2 tablespoons fresh parsley, chopped

2 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 teaspoon dried oregano

Salt and pepper, to taste

Whole grain or spinach wraps

Hummus or tzatziki sauce (for spreading)

Instructions
 

Prepare the Chickpea Salad: In a large bowl, add the rinsed chickpeas and mash them gently with a fork, leaving some whole for texture.

    Add Fresh Veggies: To the mashed chickpeas, add cherry tomatoes, cucumber, red onion, bell pepper, and Kalamata olives. Stir gently to combine.

      Flavor it Up: Sprinkle in the crumbled feta cheese (if using), chopped parsley, lemon juice, olive oil, oregano, salt, and pepper. Mix everything until evenly coated.

        Taste: Adjust seasoning if needed; adding more lemon juice or salt can brighten up the flavors.

          Assemble the Wraps: Lay a whole grain or spinach wrap flat on a clean surface. Spread a generous layer of hummus or tzatziki sauce on the wrap.

            Fill and Roll: Spoon a portion of the chickpea salad mixture onto the bottom third of the wrap. Fold the sides in and carefully roll it up tightly from the bottom to the top.

              Slice and Serve: Slice the wrap in half at a diagonal and serve immediately, or wrap in foil or parchment for lunch on-the-go.

                Prep Time, Total Time, Servings: 15 minutes | 15 minutes | 4 wraps