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Mediterranean Chickpea Wrap

Mediterranean Chickpea Wrap

Lunch
Prep Time
15min
Cook Time
10min
Servings
1
Calories
485
Chef's Note

For the best texture, don't overcook the chickpeas - they should be warm and slightly crispy but not hard. If you have time, make your own tzatziki with Greek yogurt, cucumber, garlic, and dill for a fresher flavor. This wrap can be assembled up to 4 hours ahead and wrapped tightly in foil for a portable lunch.

Tags
Mediterranean
vegetarian
chickpeas
wrap
lunch
quick
healthy
high-fiber
middle-eastern
Ingredients

  • 1 piece whole wheat lavash or large tortilla

  • 1/2 cup canned chickpeas

  • 1 tablespoon olive oil

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon smoked paprika

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1 tablespoon lemon juice

  • 2 tablespoons hummus

  • 1/4 cup cucumber

  • 1/4 cup cherry tomatoes

  • 2 tablespoons red onion

  • 6 olives kalamata olives

  • 2 tablespoons feta cheese

  • 1 tablespoon fresh parsley

  • 1 teaspoon fresh mint leaves

  • 2 tablespoons tzatziki sauce

Instructions
  • 1

    Drain and rinse 1/2 cup of chickpeas, then pat dry with a paper towel.

  • 2

    In a small bowl, mix 1/2 teaspoon ground cumin, 1/4 teaspoon smoked paprika, 1/4 teaspoon garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.

  • 3

    Heat 1 tablespoon olive oil in a small skillet over medium heat. Add the chickpeas and spice mixture, cooking for 5-7 minutes until chickpeas are slightly crispy and fragrant. Stir occasionally to prevent burning.

  • 4

    Remove chickpeas from heat and toss with 1 tablespoon lemon juice. Set aside to cool slightly.

  • 5

    While the chickpeas cool, dice 1/4 cup cucumber, quarter 1/4 cup cherry tomatoes, finely dice 2 tablespoons red onion, slice 6 kalamata olives, chop 1 tablespoon fresh parsley, and tear 1 teaspoon mint leaves.

  • 6

    Warm the whole wheat lavash or tortilla in a dry skillet for about 30 seconds per side until pliable.

  • 7

    Spread 2 tablespoons hummus evenly over the wrap, leaving a 1-inch border around the edges.

  • 8

    Layer the spiced chickpeas, cucumber, tomatoes, red onion, olives, feta cheese, parsley, and mint leaves on top of the hummus.

  • 9

    Drizzle 2 tablespoons tzatziki sauce over the filling ingredients.

  • 10

    Fold in the sides of the wrap, then roll tightly from the bottom up, tucking in the sides as you go.

  • 11

    Cut the wrap in half diagonally and serve immediately.

Nutrition Information (per serving)
485
Calories
18g
Protein
52g
Carbs
24g
Fat
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