These Mediterranean Chickpea Wraps are a flavorful, wholesome meal ready in under 30 minutes.
Packed with plant-based protein and fiber, they support digestive health while keeping you full and energized.
Rich in healthy fats from tahini and olive oil, they’re low in saturated fat and perfect for quick dinners, satisfying lunches, or easy meal prep.
Mediterranean Chickpea Wrap
Equipment
- 1 Non-stick frying pan (medium size)
- 1 small mixing bowl
- 1 spoon or spatula
- 1 Small jar or container for tahini sauce
- Measuring Cups and Spoons
Ingredients
- 1 cup canned chickpeas rinsed and drained
- 2 cloves garlic minced
- ½ teaspoon dried mint
- 1½ tablespoons tahini
- 1 tablespoon fresh lemon juice
- 1 teaspoon crushed red pepper flakes
- 1 tablespoon olive oil
- ½ cup fresh spinach leaves
- ¼ cup hummus without chili powder
- 1 cup tomato cucumber, and avocado salad
- 4 small whole wheat tortillas
Instructions
- Prepare the Chickpeas: Begin by rinsing and draining your canned chickpeas thoroughly to remove excess salt and liquid. Place 1 cup of these chickpeas into a medium-sized non-stick frying pan. Add 1 tablespoon of high-quality olive oil and place the pan over medium heat. Sauté the chickpeas gently, allowing them to warm and slightly crisp, which enhances their flavor and texture.
- Add Aromatics and Spices: Once the chickpeas are lightly warmed, add 2 cloves of finely minced garlic. Stir gently to combine so the garlic cooks evenly without burning. Add ½ teaspoon of dried mint for a fragrant Mediterranean touch and 1 teaspoon of crushed red pepper flakes to add a subtle spicy kick. Stir frequently so all chickpeas are coated evenly in the spice mixture. Cook for 2–3 minutes, until aromatic and warm. Turn off the heat and set aside.
- Make the Creamy Tahini Sauce: In a small mixing bowl or jar, combine 1½ tablespoons of tahini with 1 tablespoon of freshly squeezed lemon juice. Add 1 minced garlic clove to enhance flavor. Stir the mixture together, adding 1–2 tablespoons of water gradually until the sauce reaches a smooth, creamy consistency. The texture should be pourable but thick enough to coat your wrap fillings without dripping. Taste and adjust with more lemon juice or water if needed.
- Prepare the Fresh Salad: In a separate bowl, prepare your tomato, cucumber, and avocado salad. Dice fresh tomatoes and cucumber into small, uniform pieces, and cube avocado for creaminess. Gently toss the vegetables together to combine, creating a fresh and vibrant salad. This adds texture, freshness, and a burst of color to your wraps.
- Arrange the Wrap Base: Lay one tortilla flat on a clean surface. Place a generous handful of fresh spinach leaves in the center, ensuring they form a crisp, green base layer. This not only adds nutrients but also provides a refreshing texture to the wrap.
- Add Chickpeas and Hummus: Spoon 2–3 tablespoons of the sautéed chickpeas over the spinach layer, distributing evenly. Then, add 2 tablespoons of smooth hummus (without chili powder) on top of the chickpeas. The hummus adds creaminess and depth, binding the wrap’s flavors beautifully.
- Add the Fresh Salad: Top the chickpeas and hummus with 2–3 tablespoons of your prepared tomato-cucumber-avocado salad. Ensure it is evenly spread to balance the texture and flavors throughout the wrap.
- Drizzle Tahini Sauce: Spoon approximately 1 tablespoon of your creamy tahini sauce evenly over the assembled fillings. This rich dressing ties together the Mediterranean flavors and adds a smooth, tangy finish to the wrap.
- Wrap it Up: Carefully fold the bottom edge of the tortilla upward over the filling, then fold the sides inwards, rolling tightly to encase the ingredients. Ensure the wrap is sealed so the fillings stay secure.
- Serve or Store: Serve your Mediterranean Chickpea Wraps immediately for the freshest taste and texture. If preparing for meal prep, keep the chickpeas, hummus, tahini sauce, and salad in separate airtight containers. Assemble just before eating to avoid sogginess and preserve freshness.
Notes
- Rinse and drain chickpeas well to remove excess sodium and liquid before cooking.
- Lightly toast tortillas before assembling for extra texture and flavor.
- Adjust crushed red pepper flakes to control spiciness according to taste.
- Prepare tahini sauce in advance and store in the refrigerator for up to five days.
- For freshest wraps, assemble just before serving, especially if using avocado to prevent browning.
- Store salad ingredients separately from chickpeas and sauce to avoid sogginess when meal prepping.
Chef’s Secrets: Enhancing Mediterranean Flavors
To make these wraps truly exceptional, consider using fresh herbs such as parsley or cilantro in your chickpea mix for an aromatic boost.
Roasting chickpeas in the oven instead of sautéing them will give them a crispier texture and richer flavor.
A pinch of smoked paprika can add depth and warmth to the seasoning.
For tahini sauce, always use fresh lemon juice—it brightens the flavor and balances the richness.
Lastly, layering flavors strategically—spreading hummus first, then adding chickpeas and salad—ensures every bite is balanced and satisfying.
Serving Suggestions: Creative Ways To Enjoy
These wraps are versatile enough to enjoy for lunch, dinner, or even a picnic.
Serve them alongside a crisp green salad drizzled with lemon vinaigrette for a complete Mediterranean meal.
Pair them with a side of roasted sweet potatoes or a light soup for a heartier option.
For a refreshing summer twist, serve with tzatziki sauce or a squeeze of fresh lemon.
These wraps also work beautifully as part of a mezze platter, alongside olives, fresh vegetables, and whole-grain flatbreads.
Storage Tips: Keeping Wraps Fresh Longer
If preparing these wraps ahead of time, avoid assembling them until just before eating to prevent sogginess.
Store individual components separately in airtight containers sautéed chickpeas, tahini sauce, hummus, and fresh salad.
Chickpeas and tahini sauce can last up to five days refrigerated, while salad ingredients are best consumed within two days.
Tortillas should be stored in a sealed bag or container at room temperature to maintain softness, or refrigerated for longer storage.
When ready to serve, warm tortillas slightly for optimal texture.
Frequently Asked Questions
1. Can I use dry chickpeas instead of canned?
Yes, but dry chickpeas require soaking overnight and boiling for about 45–60 minutes before use.
Canned chickpeas are a quicker alternative for convenience, but cooking dry chickpeas yourself offers a firmer texture and richer flavor.
2. How can I make this wrap gluten-free?
Simply swap regular tortillas for gluten-free tortillas or lettuce wraps. Corn tortillas or collard green leaves also work beautifully for a lighter, gluten-free option while keeping the Mediterranean flavor profile intact.
3. Can I prepare this wrap in advance for meal prep?
Absolutely! For meal prep, store the chickpeas, tahini sauce, hummus, and salad separately in airtight containers. Assemble wraps just before eating to preserve freshness and prevent sogginess.
4. Is this wrap suitable for a high-protein diet?
Yes, chickpeas are an excellent plant-based protein source. Combined with tahini and hummus, this wrap provides protein, fiber, and healthy fats, making it ideal for a balanced, nutrient-rich meal.
5. What variations can I try with this recipe?
Experiment with roasted vegetables, falafel patties, or different leafy greens such as arugula or kale. Add extras like olives, feta cheese (for non-vegan versions), or pickled vegetables to enhance flavor and texture.
