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Mediterranean Chickpea Wrap

Mediterranean Chickpea Wrap

Lunch
Prep Time
15min
Cook Time
10min
Servings
1
Calories
420
Chef's Note

For meal prep, prepare the seasoned chickpeas and chopped vegetables in advance and store them separately in the refrigerator. You can quickly assemble the wrap in the morning before heading to class. To prevent the wrap from getting soggy, pack the dressing separately in a small container and add it just before eating.

Tags
vegetarian
Mediterranean
quick
budget-friendly
make-ahead
portable
chickpeas
wrap
healthy
lunch
Ingredients
  • 1 large whole wheat wrap or pita bread

  • 1 cup romaine lettuce

  • 1/2 cup chickpeas

  • 1/4 cup cherry tomatoes

  • 1/4 cup cucumber

  • 2 tablespoons red onion

  • 2 tablespoons feta cheese

  • 5 kalamata olives

  • 1 tablespoon olive oil

  • 1 tablespoon lemon juice

  • 1/2 teaspoon dried oregano

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 2 tablespoons hummus

Instructions
  • 1

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

  • 2

    In a small bowl, toss the chickpeas with 1/2 tablespoon of olive oil, 1/4 teaspoon of dried oregano, 1/4 teaspoon of garlic powder, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper.

  • 3

    Heat a small skillet over medium heat and add the seasoned chickpeas. Cook for 5-7 minutes, stirring occasionally, until they become slightly crispy. Remove from heat and let cool.

  • 4

    While the chickpeas are cooking, wash and chop 1 cup of romaine lettuce into thin strips.

  • 5

    Slice 1/4 cup of cherry tomatoes in half, dice 1/4 cup of cucumber, finely dice 2 tablespoons of red onion, and roughly chop 5 kalamata olives.

  • 6

    In a small bowl, whisk together the remaining 1/2 tablespoon of olive oil, 1 tablespoon of lemon juice, and 1/4 teaspoon of dried oregano to make a simple dressing.

  • 7

    Warm the whole wheat wrap or pita bread in a dry skillet for about 30 seconds on each side, or in the microwave for 10-15 seconds.

  • 8

    Spread 2 tablespoons of hummus evenly over the wrap.

  • 9

    Layer the lettuce, seasoned chickpeas, tomatoes, cucumber, red onion, olives, and 2 tablespoons of crumbled feta cheese on top of the hummus.

  • 10

    Drizzle the prepared dressing over the fillings.

  • 11

    Fold in the sides of the wrap and roll it up tightly, securing with parchment paper or foil if needed.

Nutrition Information (per serving)
420
Calories
15g
Protein
45g
Carbs
22g
Fat

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