why make this recipe
Mediterranean Chickpea Wraps are a delicious and healthy meal option that is perfect for lunch or a quick dinner. They are packed with protein and fiber from chickpeas, and they are very easy to make. This recipe is also versatile; you can add your favorite vegetables and sauces to customize it to your taste. Plus, it’s a great way to enjoy Mediterranean flavors.
how to make Mediterranean Chickpea Wraps
Ingredients:
- 1 can chickpeas, rinsed and drained
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole wheat wraps or tortillas
- Fresh vegetables (lettuce, tomatoes, cucumbers, red onion)
- Hummus or tzatziki sauce
Directions:
- In a bowl, combine chickpeas, olive oil, lemon juice, garlic powder, cumin, salt, and pepper. Mash slightly with a fork.
- Spread hummus or tzatziki on the wrap.
- Add the chickpea mixture and top with fresh vegetables.
- Roll up the wrap tightly, slice in half, and enjoy.
- For meal prep, wrap individually in foil or store in airtight containers.
how to serve Mediterranean Chickpea Wraps
Serve your Mediterranean Chickpea Wraps fresh for the best taste. They can be paired with a side salad or some fresh fruit. If you’re dining with friends, cut the wraps into smaller pieces for easy sharing.
how to store Mediterranean Chickpea Wraps
If you have leftover wraps, they can be stored in the fridge for up to 2 days. Keep them wrapped in foil or in an airtight container to maintain freshness. Avoid adding watery vegetables before storing, as this can make the wraps soggy.
tips to make Mediterranean Chickpea Wraps
- Make sure to rinse the chickpeas well to remove excess sodium.
- For extra flavor, try adding chopped herbs like parsley or cilantro.
- If you want some heat, consider adding sliced jalapeños or a dash of hot sauce.
variation
Feel free to substitute chickpeas with other beans like black beans or kidney beans. You can also experiment with different spreads, such as avocado or a spicy hummus.
FAQs
Can I make the chickpea mixture in advance?
Yes, you can prepare the chickpea mixture a day in advance and store it in the fridge. Just assemble the wraps when you’re ready to eat.
Is this recipe vegan?
Yes, Mediterranean Chickpea Wraps are vegan, making them suitable for a plant-based diet.
What if I don’t have hummus or tzatziki?
You can use any spread you enjoy, such as avocado or a simple olive oil dressing.
Mediterranean Chickpea Wraps
A delicious and healthy meal packed with protein and fiber, perfect for lunch or a quick dinner.
- Total Time: 10 minutes
- Yield: 2 servings 1x
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole wheat wraps or tortillas
- Fresh vegetables (lettuce, tomatoes, cucumbers, red onion)
- Hummus or tzatziki sauce
Instructions
- Combine chickpeas, olive oil, lemon juice, garlic powder, cumin, salt, and pepper in a bowl. Mash slightly with a fork.
- Spread hummus or tzatziki on the wrap.
- Add the chickpea mixture and top with fresh vegetables.
- Roll up the wrap tightly, slice in half, and enjoy.
- For meal prep, wrap individually in foil or store in airtight containers.
Notes
For extra flavor, try adding chopped herbs like parsley or cilantro. Avoid adding watery vegetables before storing to maintain freshness.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegan
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
