Description
Mediterranean Chickpea Salad Wraps combine protein-rich chickpeas with fresh vegetables, tangy feta cheese, and a zesty lemon-herb dressing, all wrapped in whole wheat tortillas. These wraps are a wholesome, flavorful, and easy-to-make option perfect for quick lunches, light dinners, or meal prepping.
Ingredients
Chickpea Salad
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- ¼ cup diced red onion
- ¼ cup sliced Kalamata olives
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Dressing
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Assembly
- 4 large whole wheat tortillas
- 1 cup chopped romaine lettuce
Instructions
- Mash Chickpeas: Lightly mash half of the chickpeas with a fork to create a varied texture in the salad.
- Combine Salad Ingredients: Add the remaining whole chickpeas, diced cucumber, halved cherry tomatoes, diced red onion, sliced Kalamata olives, crumbled feta cheese, and chopped parsley to the mashed chickpeas; mix gently.
- Prepare Dressing: Whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until combined.
- Dress the Salad: Pour the dressing over the chickpea mixture and stir well to coat all ingredients evenly.
- Assemble Wraps: Lay one large whole wheat tortilla flat, layer a handful of chopped romaine lettuce, then spoon a portion of the chickpea salad on top.
- Roll the Wrap: Fold in the sides of the tortilla and roll it tightly to encase the filling securely.
- Serve: Slice the wrap in half diagonally and serve immediately for best freshness and texture.
Notes
- Omit the feta cheese to make the wraps vegan-friendly.
- Add a spread of hummus inside the tortilla for extra creaminess and flavor.
- Wrap the tortillas tightly to keep the filling intact, especially useful for meal prep or packed lunches.
- Store the chickpea salad filling separately in an airtight container for up to 3 days for maximum freshness.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Mediterranean
