Tastenexa
All recipes
Mediterranean
Mediterranean Chickpea Wrap
15 min total15 prep0 cook2 servings420 cal
VegetarianVeganFlexitarianContains gluten
A no-cook lunch wrap loaded with lemony smashed chickpeas, crunchy cucumber and tomato, red onion, and a smear of garlicky hummus. Fast to assemble and easy to pack for lunch on the go.
Ingredients
pantry
- 1 canchickpeas
- 2 tbspolive oil
- 0.33 cuphummus
produce
- 1lemon
- 0.5cucumber
- 1tomato
- 0.25red onion
- 2 tbspfresh parsley
bakery
- 2large flatbread or tortilla
dairy
- 0.33 cupfeta cheese
Steps
- Drain and rinse the chickpeas, then place them in a bowl.
- Lightly smash the chickpeas with a fork, leaving some whole for texture.
- Squeeze the lemon juice over the chickpeas and drizzle with olive oil; season with salt and pepper and toss.
- Dice the cucumber and tomato, thinly slice the red onion, and chop the parsley.
- Warm the flatbreads briefly in a dry skillet, about 15 seconds per side, to make them pliable.
- Spread a layer of hummus evenly over each flatbread.
- Spoon the lemony chickpeas down the center of each flatbread.
- Top with the cucumber, tomato, red onion, crumbled feta, and parsley.
- Fold in the sides of the flatbread, then roll tightly from the bottom into a wrap.
- Slice each wrap in half on a diagonal and serve.
Tips
- Smash the chickpeas only lightly so the wrap has texture instead of turning into a paste.
- Warm the flatbread for 15 seconds in a dry pan to make it more pliable and less likely to crack when rolled.
- Salt the diced cucumber briefly and pat dry so the wrap does not turn soggy.
- Leave out the feta for a fully vegan version — the hummus keeps it creamy either way.
