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–+ servings
Chickpea Salad Wraps

Chickpea Salad Wraps: Fresh, Flavorful, and Full of Crunch

Chickpea Salad Wraps are a vibrant, healthy lunch option packed with flavor and crunch.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 wraps
Course: Lunch
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chickpea Mixture
  • 1 can Canned Chickpeas Rinse and drain
  • 2 tablespoons Olive Oil Avocado oil is an alternative
  • 2 tablespoons Lemon Juice Fresh preferred
  • 0.5 teaspoon Ground Cumin Curry powder can be used
  • 0.5 teaspoon Paprika Smoked paprika elevates flavor
  • to taste Salt Consider low-sodium options
  • to taste Black Pepper Freshly cracked preferred
For the Veggie Filling
  • 1 medium Cucumber Diced
  • 1 medium Tomato Diced, cherry for extra juiciness
  • 0.25 medium Red Onion Finely chopped
  • 1 handful Fresh Parsley Chopped, cilantro can replace
For the Wrap
  • 4 large Whole Wheat Tortillas Gluten-free tortillas as an option
  • 2 tablespoons Hummus Spread on tortillas
  • to taste Feta Cheese Vegan feta for dairy-free option

Equipment

  • mixing bowl
  • fork
  • knife
  • cutting board

Method
 

Preparation Steps
  1. Drain and rinse one can of chickpeas under cool running water, pat dry.
  2. In a medium bowl, gently mash the chickpeas, leaving some bits whole.
  3. Add olive oil, lemon juice, cumin, paprika, salt, and pepper; mix well.
  4. Dice cucumber and tomato, place in a large mixing bowl.
  5. Finely chop red onion and parsley; add to the bowl and toss to combine.
  6. Spread hummus evenly on the center of each tortilla.
  7. Spoon chickpea mixture and veggie blend onto each tortilla.
  8. Sprinkle feta cheese over the filling in each wrap.
  9. Fold the sides inward and roll tightly from the bottom up.
  10. Slice each wrap in half before serving.

Nutrition

Serving: 1wrapCalories: 320kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 450mgPotassium: 500mgFiber: 10gSugar: 5gVitamin A: 800IUVitamin C: 10mgCalcium: 100mgIron: 3mg

Notes

For a crowd-pleasing meal, ensure chickpeas are well-drained and use the freshest veggies available.

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