Mediterranean Chickpea Wrap

Mediterranean Chickpea Wrap is a simple and delicious plant-based meal that is budget-friendly and super easy to make.

Skip the high cost of takeout and prepare easy to make meals at home in minutes. Saves money and much healthier food too.

Healthy chickpea salad wrap with Mediterranean flair. Protein rich, great for lunch, brunch and dinner too. A great plant-based meal packed with fresh flavours.

I absolutely love using chickpeas in recipes. They are super affordable, in fact they are often on sale at the grocery store. I like to stock up when that happens. A super versatile culinary ingredient great for making Greek hummus, chana masala and more.

They are also known as garbanzo beans. A protein rich meat alternative great for vegetarian and vegan diets. There are lots of benefits to adding these legumes to your recipes. Full of nutrients, great for digestion, and heart healthy because they are low in saturated fats.

I love Mediterranean flavours. I took the flavours of this tuna salad sandwich and made it into a chickpea sandwich. We enjoyed it for dinner with a side of pickled zucchini.

Chickpea Wrap Ingredients

All these ingredients are super easy to find. I have also listed some great suggestions and recipe tips below.

• chickpeas
• bell pepper
• cherry tomatoes
• feta cheese
• Kalamata olives
• salad dressing
• micro greens
• large tortillas

Easy Mediterranean Chickpea Salad Wrap

You can make easy meals at home for a fraction of the cost of takeout. This salad wrap is made in minutes. In fact, you can make the filling ahead of time. Full instructions are in the recipe card. Here is the quick rundown.

• Wash and cut the tomatoes and peppers.
• Slice the olives (or buy them already sliced).
• Crumble the feta cheese if you have purchased it in a block.
• Add all the ingredients in a bowl and toss with the salad dressing.

• Scoop some of the filling onto a tortilla.
• Top it with some micro greens.
• Wrap tightly and serve.

This simple chickpea wrap recipe is easily customizable to suit your taste. A quick and nutritious plant-based meal, great for meatless Monday’s.

Suggestions / Recipe Tips

Canned chickpeas are readily available and easy to work with. Be sure to rinse them before using. You can also mash them and turn this into a smashed chickpea recipe. Roasted chickpeas would be another delicious idea.

If you prefer, you can always prepare them from dry. They can be cooked on the stovetop (takes around 2 hours). In the slow cooker (on high for about 4 hours, or low for 6-8 hours). Cooking them in the pressure cooker will take about 1 hour.

Tortilla wraps can be whole wheat or white. If you prefer, you can always use 7 inch wraps. Of course this can be turned into a chickpea sandwich using bread or buns.

Greek salad dressing can be store-bought or homemade. You can also use Italian or any other flavour you like. Tzatziki would be delicious too.

Peppers and tomatoes can be any kind you like. Feel free to add any veggie you like. Toss in some grated carrots or zucchini.

Kalamata olives can be replaced with regular black or green olives. Capers would be a great alternative.

Micro greens are super nutritious. I used micro broccoli. Arugula, pea shoots, micro radish, or even shredded lettuce are great options.

This can be made ahead of time and stored in a sealed container in the fridge until ready to use. It will last for 3-4 days. It can also be used as a salad, just mix in the greens before eating and serve.

Looking for more delicious ways to use chickpeas in recipe? Give these a try:

• Curry Chickpea Salad
• Fall Apple Salad
• Stuffed Squash
• Easy Chickpea Curry