Chickpea & Cucumber Mediterranean Wrap Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Assemble the Wraps: Warm the pita bread or tortillas until pliable either according to package instructions or by heating briefly in a dry skillet.
- 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.
- 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.
- 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
