Chickpea & Cucumber Mediterranean Wrap Recipe

Introduction

This Chickpea & Cucumber Mediterranean Wrap is a fresh, vibrant meal perfect for any time of day. Loaded with protein-packed chickpeas and crisp vegetables, it’s both satisfying and easy to prepare. The bright herbs and tangy feta bring authentic Mediterranean flavors to every bite.

Ingredients

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 large cucumber, diced
• ½ medium red onion, finely diced
• 1 bell pepper (any color), diced
• ½ cup pitted Kalamata olives, halved or quartered
• ½ cup crumbled feta cheese
• ¼ cup fresh dill, chopped
• ¼ cup fresh mint, chopped
• 1 large lemon (juice and zest)
• ¼ cup extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper, to taste
• 4–6 pita breads or wraps

Instructions

1. Step 1: Drain and rinse the chickpeas thoroughly, then place them in a large bowl.
2. Step 2: Lightly mash about half of the chickpeas with a fork or potato masher, leaving some whole for texture.
3. Step 3: Add diced cucumber, finely diced red onion, diced bell pepper, and Kalamata olives to the bowl.
4. Step 4: Sprinkle chopped fresh dill and mint over the vegetables, then crumble the feta cheese into the mixture.
5. Step 5: In a small bowl, whisk together lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper until well combined.
6. Step 6: Pour the dressing over the chickpea and vegetable mixture and gently toss to coat. Taste and adjust seasoning as needed.
7. Step 7: Warm the pita breads or wraps according to package instructions or briefly in a dry skillet.
8. Step 8: Spoon a generous amount of the chickpea salad onto each wrap, then fold in the sides and roll tightly. For pita, fold in half or create a pocket.
9. Step 9: Serve immediately or wrap and refrigerate for later. These wraps are delicious cold or at room temperature.

Tips & Variations

• For a vegan option, substitute feta with a plant-based cheese alternative or sprinkle nutritional yeast for a cheesy flavor.
• Use English or Persian cucumbers for less seeds and a crisper texture.
• Try adding a handful of arugula or baby spinach for extra greens.
• If you prefer a spicier kick, add a pinch of red pepper flakes to the dressing.

Storage

Store any leftover chickpea salad in an airtight container in the refrigerator for up to 3 days. Wraps can be assembled in advance but are best eaten within 24 hours to keep the bread from getting soggy. Reheat wraps gently if desired or enjoy them cold.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas, but they must be soaked overnight and cooked until tender before using. Canned chickpeas offer convenience and speed.

What other breads work well for these wraps?

Besides pita, large tortillas or flatbreads are excellent options. For a low-carb version, try lettuce leaves as a wrap alternative.

Chickpea & Cucumber Mediterranean Wrap Recipe

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4.5 from 56 reviews

This Chickpea & Cucumber Mediterranean Wrap is a vibrant, healthy, and protein-packed meal that combines creamy chickpeas with fresh cucumber, bell pepper, and herbs, all tossed in a tangy lemon-olive oil dressing. Wrapped in soft pita or tortillas, it’s perfect for a quick, flavorful lunch or dinner with a refreshing Mediterranean twist.

• Author: Mia
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4–6 wraps 1x
• Category: Lunch
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Chickpea Salad

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 large cucumber, diced
• ½ medium red onion, finely diced
• 1 bell pepper (red, yellow, or orange), diced
• ½ cup pitted Kalamata olives, halved or quartered
• ½ cup crumbled feta cheese
• ¼ cup fresh dill, chopped
• ¼ cup fresh mint, chopped

Mediteranean Dressing

• 1 large lemon, juice and zest
• ¼ cup extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt, to taste
• Black pepper, freshly ground, to taste

Wraps

• 4–6 pita breads or large tortillas (whole wheat preferred)

Instructions

1. Prepare the Chickpea Salad: Drain and rinse the canned chickpeas thoroughly to remove excess sodium and canning liquid. Place them in a large mixing bowl.
2. Mash the Chickpeas: Using a fork or potato masher, lightly mash about half of the chickpeas to achieve a chunky, creamy texture while leaving some whole for texture variety.
3. Add the Vegetables: Add diced cucumber, finely diced red onion, diced bell pepper, and halved or quartered Kalamata olives to the mashed chickpeas, ensuring all pieces are bite-sized for even distribution.
4. Incorporate Fresh Herbs and Feta: Sprinkle chopped fresh dill and mint over the mixture, then crumble in the feta cheese, blending all for authentic Mediterranean flavor.
5. Make the Mediterranean Dressing: In a small bowl, whisk together freshly squeezed lemon juice and zest, extra virgin olive oil, minced garlic, dried oregano, salt, and freshly ground black pepper until emulsified and slightly thickened.
6. Dress the Chickpea Salad: Pour the dressing over the chickpea and vegetable mixture. Gently toss until everything is evenly coated. Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired.
7. Assemble the Wraps: Warm the pita bread or tortillas until pliable either according to package instructions or by heating briefly in a dry skillet.
8. Fill the Wraps: Spoon a generous portion of the chickpea salad onto the center of each warmed wrap, taking care not to overfill to ensure easy rolling.
9. Wrap it Up: Fold in the sides and roll the wrap tightly burrito style, or if using pita, fold in half or create a pocket to hold the filling securely.
10. Serve and Enjoy: Serve immediately for best taste and texture. Alternatively, wraps can be tightly wrapped and refrigerated for later consumption. Both cold or room temperature are delicious.

Notes

• For a vegan version, substitute feta with plant-based feta alternatives or sprinkle nutritional yeast for a cheesy flavor.
• Use English or Persian cucumbers for less seeds and thinner skin for better texture.
• Adjust garlic amount according to preference for pungency.
• The wraps can be prepared ahead and refrigerated wrapped tightly, making them great for meal prep or packed lunches.
• Choose whole wheat or low-carb wraps for healthier options.

Keywords: chickpea wrap, Mediterranean wrap, vegetarian wrap, healthy lunch, quick wrap recipe, cucumber wrap, pita wrap, Mediterranean salad