Mediterranean Chickpea Wrap
15min
5min
1
350
Chef's Note
This wrap is perfect for meal prep - you can prepare several at once and refrigerate for up to 3 days. For the best texture, keep the tortilla and fillings separate until the morning you plan to eat it. The chickpea mixture actually tastes better after marinating overnight. For a vegan version, simply omit the feta cheese or replace with a plant-based alternative.
Tags
Ingredients
1 large (10-inch) whole wheat tortilla
3 tablespoons hummus
1/2 cup, drained and rinsed chickpeas
1/4 cup, diced cucumber
1/4 cup, halved cherry tomatoes
1/4 cup, thinly sliced red bell pepper
1/2 cup, packed baby spinach
2 tablespoons, crumbled feta cheese
6 pitted and sliced kalamata olives
2 tablespoons, thinly sliced red onion
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
Instructions
- 1
In a small bowl, mix chickpeas with olive oil, lemon juice, dried oregano, salt, and pepper. Lightly mash about half the chickpeas with a fork.
- 2
Warm the tortilla in a dry skillet over medium heat for about 30 seconds on each side, or microwave for 10-15 seconds until pliable.
- 3
Spread hummus evenly over the center of the tortilla, leaving about 2 inches around the edge.
- 4
Layer the seasoned chickpea mixture over the hummus.
- 5
Add spinach, cucumber, tomatoes, red bell pepper, red onion, olives, and sprinkle with feta cheese.
- 6
Fold in the sides of the tortilla, then roll up tightly from the bottom, tucking in the sides as you roll.
- 7
If desired, wrap in parchment paper or aluminum foil, cutting in half diagonally for easier eating.
- 8
For a warm wrap, place the assembled wrap in a dry skillet over medium heat for 1-2 minutes per side until lightly toasted.
- 9
Pack in an insulated lunch bag with an ice pack to keep fresh until lunchtime.
Nutrition Information (per serving)
350
14g
45g
15g
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