Go Back
Mediterranean Chickpea Veggie Wrap recipe halved on a wooden board.

Mediterranean Chickpea Veggie Wrap

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 0 minutes
Servings: 2
Course: Lunch, Main Course
Cuisine: Mediterranean
Calories: 385
Ingredients Method Notes

Ingredients
  

  • 1 can 15 oz Chickpeas, drained and rinsed
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tbsp Fresh Lemon Juice
  • 1 clove Garlic minced
  • 1/2 tsp Dried Oregano
  • 2 Large Whole Wheat Tortillas
  • 1/4 cup Hummus
  • 1/2 cup Cucumber diced
  • 1/2 cup Cherry Tomatoes halved
  • 1/4 cup Red Onion thinly sliced
  • 1/4 cup Feta Cheese crumbled
  • 1 cup Romaine Lettuce shredded

Method
 

  1. Mash: In a medium bowl, combine chickpeas, olive oil, lemon juice, garlic, and oregano. Mash slightly with a fork.
  2. Spread: Lay tortillas flat and spread 2 tablespoons of hummus on each.
  3. Layer: Top with lettuce, then the chickpea mixture, followed by cucumbers, tomatoes, and onions.
  4. Finish: Sprinkle with feta cheese.
  5. Roll: Fold in the sides and roll up tightly. Slice and serve!

Notes

  • Texture Tip: Don’t over-mash the chickpeas. Aim for a 50/50 mix of whole and crushed beans to give the wrap a "meaty" bite without everything falling out.
  • Water Management: If using very juicy tomatoes, remove the watery seeds before dicing to keep the tortilla from getting soggy during storage.
  • The "Seal": After rolling the wrap, place it seam-side down on a warm skillet for 30 seconds. This "glues" the wrap shut and adds a professional toasted crunch.
  • Herb Swap: If you don't have fresh parsley, fresh mint or dill provides a beautiful "Greek island" flavor profile.
  • Vegan Option: To make this 100% plant-based, swap the feta cheese for extra Kalamata olives or a drizzle of tahini sauce.
  • Storage: Keep the chickpea mixture in a separate airtight container from the vegetables. Assemble right before serving to maintain maximum freshness.