Mediterranean Chickpea Wrap

Lemony herb smashed chickpeas and lots of fresh Mediterranean ingredients make for the best lunch in this Mediterranean chickpea wrap.

Lunch is looking might fresh today! Leave it to chickpeas and Mediterranean to get the job done the right way.

These wraps are stuffed with ALL the healthy works and definitely one of those lunch meals you can feel good about packing yourself! This calls for extra feta.

Wraps are kind of a lunch staple in our house and I’m always dreaming up new inspiration! Chickpeas are the latest victim and boy, do they ever work their magic here.

Mashing them with lots of aromatics like garlic, parsley, and lemon brings out tons of flavor and pairs wonderfully with fresh Med-style ingredients. Thus, the dream veg wrap was born.

These Wraps feature…

• Lemony herb smashed chickpeas and fresh feta cheese
• Fresh tomato, cucumber, and red onion slices
• Ready in only 15 minutes with a handful of ingredients

Making the Chickpea Wraps

(scroll down to the bottom of the post for the full recipe)

Ingredients You Will Need

• Chickpeas
• Garlic
• Parsley
• Lemon juice
• Olive oil
• Tomato
• Cucumber
• Red onion
• Feta cheese
• Flour tortillas

Tips for Perfect Chickpea Wraps

1. Rinse and drain chickpeas in water – this will remove excess moisture from the chickpeas.
2. Mash chickpeas – use a fork or a potato masher for this part until the chickpeas are creamy (a few lumps are totally fine)
3. Season vegetables – season the tomatoes, cucumber, and red onion with salt and pepper for more flavor.
4. Don’t overfill wraps – if you put too much filling in the wraps, the tortillas will break when you try to fold them. Make sure you leave enough of a tortilla border around filling so you can fold it.
5. Fold wraps burrito-style – this means folding the horizontal sides of wrap inwards and then tightly rolling tortilla vertically over filling, using your fingers to push filling into tortilla as necessary while rolling.
6. Cut wraps in half for serving – this makes for a beautiful cross-section and makes the wrap easier to eat.

Recipe Variations

Try these ideas for a different twist on these wraps.

• Use another bean – try swapping out the chickpeas for black, pinto, or white beans.
• Add more vegetables – try replacing any of the vegetables in these wraps with sun-dried tomatoes, artichokes, baby spinach, or avocado.
• Try another cheese – replace the feta with goat cheese, sliced fresh mozzarella, or burrata.

Make Ahead Instructions

Follow these tips for time-saving make ahead instructions.

• Mash the chickpeas – mashed chickpeas store well in refrigerator up to 6 days.
• Prep the vegetables – slice the tomatoes, cucumber, and red onion and store in refrigerator up to 4 days.
• Assembly – when ready to assemble, fill the tortillas, fold, and serve.

Every bite of these wraps just screams fresh and healthy! The herby smashed chickpeas provide a creaminess that pairs so well with the juicy tomatoes, crisp cucumber, punchy red onion, and all that tangy feta.

Meet your new lunch BFF!

Save this recipe using the ‘save to recipe box’ button below. If you make it, please let us know! Leave a comment + star rating below, or take a photo and tag it on with #wholeandheavenlyoven.

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