Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 10 min
Total time: 10 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 medium cucumber, diced; 1 red bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/2 cup hummus (store-bought or homemade); 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; Juice of 1 lemon; Salt and pepper to taste; 4 whole wheat or spinach wraps

Highlighted under: Clean Healthy Food Collection

I love a good, nutritious lunch that’s easy to make and packed with flavor. This Mediterranean Chickpea Wrap ticks all the boxes! It’s not only healthy and satisfying but also incredibly versatile. I can whip it up in just a few minutes using fresh vegetables and protein-rich chickpeas. This wrap has become my go-to meal when I need a quick yet hearty option during the busy workweek, and I can't wait to share it with you!

Created by

Prudence Whitby

Last updated on 2026-01-14T06:17:34.531Z

In the beginning, I was skeptical about a chickpea wrap. However, a quick experiment in the kitchen changed my perspective entirely. Combining creamy hummus with crunchy vegetables and protein-packed chickpeas created a delightful texture that I could eat over and over again. It was a revelation of flavors!

During my first attempt, I realized the key was using fresh herbs like parsley and cilantro, which elevated the dish tremendously. Ever since then, I've been advocating for adding a squeeze of lemon to brighten up the flavors and complement the earthiness of chickpeas. Trust me, it's a game changer!

Why You'll Love This Recipe
Vibrant Mediterranean flavors that awaken your taste buds
Nutritious and filling, perfect for any time of day
Quick and easy prep, making it a perfect choice for busy lives

Building Flavor with Fresh Ingredients

The Mediterranean Chickpea Wrap is all about utilizing fresh, vibrant ingredients that offer not just flavor but also essential nutrients. Using ripe, in-season tomatoes and crunchy cucumbers can enhance the wrap's overall texture and appeal. I personally recommend choosing small, firm cherry tomatoes, as they burst with sweetness, adding a refreshing contrast to the nutty, creamy hummus. A well-mixed medley of fresh herbs like parsley and cilantro brings a bright, aromatic quality, elevating each bite.

When selecting chickpeas, if you prefer a slightly firmer texture, try using dried chickpeas instead of canned. Simply soak them overnight and cook until tender but not mushy. This extra time spent soaking and cooking can make a notable difference, giving the wrap a heartier feel and enhancing the overall flavor profile. Whether using canned or dried, rinsing chickpeas well helps remove excess sodium and preserves the clean essence of the dish.

Wrap Techniques and Variations

Proper wrapping technique ensures you get to enjoy all the flavors without the filling spilling out. When rolling your wrap, be sure to apply even pressure while tucking in the fillings from the bottom before folding in the sides. If you're having trouble, consider using a larger wrap or even a tortilla to give yourself more space to maneuver. This way, if you’re overstuffing, you can still keep everything secure. It's a technique I’ve perfected over time, and it can truly make a difference in presentation and enjoyment.

Feel free to customize your wrap based on what you have on hand or your dietary preferences. For instance, swapping out chickpeas for black beans can provide a different flavor and slightly change the texture while retaining a protein-rich element. Additionally, you could incorporate ingredients like roasted red peppers or avocado for creaminess. And for a spicy kick, don’t hesitate to add sliced jalapeños or a drizzle of sriracha inside the wrap before rolling it up.

Ingredients

Gather all the ingredients below before you start assembling your wraps.

Ingredients for Mediterranean Chickpea Wrap

1 can (15 oz) chickpeas, drained and rinsed
1 medium cucumber, diced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/2 cup hummus (store-bought or homemade)
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lemon
Salt and pepper to taste
4 whole wheat or spinach wraps

Now that you have your ingredients, let's move on to assembling the wraps!

Instructions

Follow these simple steps to create your delicious Mediterranean wrap.

Prepare the Filling

In a large bowl, combine the drained chickpeas, diced cucumber, bell pepper, cherry tomatoes, red onion, parsley, and cilantro. Squeeze lemon juice over the mixture and season with salt and pepper to taste. Gently stir to combine all the ingredients.

Spread the Hummus

Take a wrap and spread a generous layer of hummus on one side, leaving some space around the edges for easy wrapping.

Add the Filling

Spoon a portion of the chickpea mixture onto the hummus-covered side of the wrap, spreading it evenly.

Wrap it Up

Fold the sides of the wrap inwards and carefully roll from the bottom up, ensuring that the filling stays inside. Slice in half if desired.

Your Mediterranean Chickpea Wrap is now ready to enjoy! Serve it with a side of fresh fruit or a light salad.

Pro Tips

For an extra flavor kick, consider adding a sprinkle of feta cheese or olives. These additions will complement the Mediterranean taste beautifully!

Make-Ahead and Storage Tips

This wrap can be easily made ahead of time, making it a fantastic option for meal prep. If you plan to prepare multiple wraps, keep the chickpea filling separate from the wraps to maintain freshness. Store the filling in an airtight container in the refrigerator for up to three days. You can assemble the wraps shortly before you’re ready to eat, which ensures the vegetables remain crisp and don’t make the wraps soggy.

If you find yourself with leftovers, you can store wrapped portions in foil or a sealed container in the fridge. They stay fresh for up to two days. When you’re ready to enjoy them, a quick trip in the microwave for about 30 seconds will warm them up nicely, making them as satisfying as when they were first prepared.

Serving Suggestions

This Mediterranean Chickpea Wrap is versatile enough to serve as a standalone lunch or as part of a larger spread. Pair it with a light side salad dressed in lemon vinaigrette for a refreshing meal. I often enjoy it with a side of Greek yogurt sprinkled with dill, which adds a creamy contrast and complements the flavors of the wrap beautifully.

For entertaining, you can cut the wraps into smaller pinwheels after rolling them up. Arrange them on a platter with toothpicks for a colorful, shareable appetizer that guests will love. This approach allows for easy snacking and makes the wraps look appealing while also showcasing the vibrant ingredients inside.

Questions About Recipes

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are perfect for this recipe. Just remember to drain and rinse them before use.

→ How can I store leftovers?

Wrap any leftover filling in an airtight container in the fridge for up to 3 days. I recommend wrapping the tortillas separately to keep them fresh.

→ Can I make this recipe vegan?

Yes, this recipe is naturally vegan as it uses chickpeas and vegetables. Just ensure the hummus is plant-based.

→ What can I add for more protein?

You can add diced grilled chicken or turkey, feta cheese, or even nuts for an extra protein boost!