Mediterranean Chickpea Wraps

Name: Mediterranean Chickpea Wraps
Prep time: 20 min
Total time: 20 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 4 large whole wheat tortillas or wraps; 1 cup cucumber, diced; 1 cup cherry tomatoes, halved; 1 bell pepper, sliced; 1/2 red onion, thinly sliced; 1 cup mixed greens or spinach; 1/2 cup hummus; 1/4 cup tahini; Juice of 1 lemon; Salt and pepper to taste

Highlighted under: Fresh & Healthy Plates

I love how these Mediterranean Chickpea Wraps bring together bold flavors and fresh ingredients for a satisfying meal. Each bite bursts with colorful veggies, creamy hummus, and protein-packed chickpeas, making it a perfect option for a quick lunch or dinner. I often make a batch ahead of time for busy days, and they keep well in the fridge. Plus, they're super customizable! You can switch up the veggies or add your favorite sauces. Trust me, these wraps will become a staple in your meal prep routine.

Created by

Ethan

Last updated on 2026-01-13T13:01:30.339Z

When I first made these Mediterranean Chickpea Wraps, I was amazed at how simple yet delicious they turned out. The combination of flavors is truly what makes them special. I always roast the chickpeas first to add a nice crunch and deepen the taste, and I suggest you do too. It really elevates the whole wrap!

I've experimented with different vegetables, but the classic cucumber and tomato paired with a tangy tahini sauce always wins. I love how you can prepare the ingredients ahead of time, and the wraps taste just as fresh even after a day in the fridge. They're perfect for packing in lunches, and my friends rave about them.

        Why You'll Love This Recipe
        Vibrant and fresh flavors in every bite
Quick and easy to prepare
Packed with plant-based protein and fiber
Perfect for meal prep or on-the-go lunches

      

Understanding the Ingredients

The chickpeas in this recipe not only provide a substantial amount of plant-based protein but also contribute a deliciously nutty flavor profile. Roasting them at 400°F (200°C) until crisp enhances their texture, making every bite delightful. If you're in a hurry, canned chickpeas work perfectly, but for a crunchier texture, try to soak and cook dried chickpeas ahead of time.

Fresh veggies like cucumber, cherry tomatoes, and bell peppers play a crucial role in adding color and crispness to your wraps. The acidity from the lemon juice in the tahini sauce balances the richness of the hummus, creating a harmonious flavor profile that ties all the ingredients together. Don’t be afraid to experiment with other veggies—zucchini or shredded carrots can bring a lovely sweetness when added.

Perfecting the Technique

When making the tahini sauce, ensure you whisk until it’s silky smooth. If it’s too thick, gradually add water while stirring until you reach your desired consistency, suitable for drizzling over your wrap. Using warm water can help thinned tahini emulsify better, achieving that glossy finish that makes the sauce irresistible. If you’re not a tahini fan, a yogurt-based dressing could also complement these flavors well.

Assembling the wraps can be a bit tricky if you're not familiar with it. After spreading the hummus, make sure to layer the ingredients evenly to avoid overstuffing, which could lead to messy eating. Roll them tightly, starting from the bottom, so they hold their shape. If you find the wrap tearing, consider warming the tortillas in a skillet first; this makes them more pliable and easier to roll.

Ingredients

Gather the following ingredients to kick off your Mediterranean Chickpea Wraps:

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
4 large whole wheat tortillas or wraps
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 bell pepper, sliced
1/2 red onion, thinly sliced
1 cup mixed greens or spinach
1/2 cup hummus
1/4 cup tahini
Juice of 1 lemon
Salt and pepper to taste

Feel free to customize the ingredients based on your preferences!

Instructions

Follow these simple steps to assemble your Mediterranean Chickpea Wraps:

Prepare the Chickpeas

Preheat your oven to 400°F (200°C). Spread the drained chickpeas on a baking sheet and season them with olive oil, salt, and pepper. Roast for 25 minutes until golden and crispy.

Make the Tahini Sauce

In a small bowl, whisk together the tahini, lemon juice, salt, and a bit of water until smooth. Adjust the consistency by adding more water if necessary.

Assemble the Wraps

Take a tortilla and spread 2 tablespoons of hummus in the center. Layer with roasted chickpeas, cucumber, tomatoes, bell pepper, red onion, and mixed greens. Drizzle with tahini sauce.

Wrap and Serve

Fold the sides of the tortilla towards the center and then roll it up tightly from the bottom. Slice in half and enjoy immediately, or pack for later.

These wraps can be stored in the refrigerator for up to 2 days.

Pro Tips

For added flavor, consider marinating the chickpeas in your favorite spices before roasting. This will give them an extra kick.

Make-Ahead and Storage

These Mediterranean Chickpea Wraps are fantastic for meal prep! You can assemble them a day in advance, just be sure to store the tahini sauce separately to prevent the wraps from getting soggy. They can last up to three days in the fridge if tightly wrapped in foil or cling film. For longer storage, consider freezing the filling separately. Just reheat and assemble when you're ready to indulge.

If you find yourself short on time during the week, I recommend prepping your veggies ahead of time. Chop your cucumbers, tomatoes, and bell peppers, and store them in airtight containers in the refrigerator. This way, when it's time to prepare your wraps, everything is ready to go—significantly cutting down your prep time for those busy lunch hours.

Serving Suggestions

These wraps are versatile and pair wonderfully with a side of fresh fruit or a salad. For an elevated experience, serve with a quick tabbouleh or even some pickled vegetables to introduce a zesty contrast to the wraps. A side of olives can also enhance the Mediterranean flavors, offering a nice salty component that balances the creaminess of the hummus.

For dipping, consider serving with additional hummus or a zesty tzatziki sauce. You might also enjoy a sprinkle of feta or olives on top for added flavor and texture. If you like a little kick, feel free to add sliced jalapeños or a drizzle of hot sauce inside the wrap before rolling it up—it’ll elevate the meal even further!

Questions About Recipes

→ Can I use different vegetables?

Absolutely! Feel free to switch up the veggies based on your preferences or what's in season.

→ How long do these wraps last in the fridge?

They generally last for about 2 days when refrigerated, but are best enjoyed fresh.

→ Is this recipe gluten-free?

You can make it gluten-free by using gluten-free wraps.

→ Can I add protein to these wraps?

Yes! Grilled chicken or tofu would be great additions if you're looking for extra protein.