Mediterranean Chickpea Wrap
Prep Time: 10 minutes
Cook Time: 5 minutes
Servings: 2
Equipment:
Mixing bowl
Spoon
Skillet
Wrap or flatbread
Cuisine Type: Mediterranean
The Mediterranean Chickpea Wrap is a quick and nutritious meal that encapsulates the vibrant flavors of the Mediterranean region. Packed with protein-rich chickpeas, fresh vegetables, and a zesty dressing, this wrap is perfect for a healthy lunch or a light dinner. The combination of creamy hummus and crunchy vegetables creates a satisfying texture, while the spices and herbs infuse the wrap with bold flavors, making it a delightful option for anyone looking to enjoy a deliciously fresh meal.
This easy-to-make wrap isn’t only delicious but also incredibly versatile. You can customize the ingredients based on your preferences or seasonal produce available, making it a great option for meal prep or a last-minute lunch. Whether you’re a vegetarian or just looking to add more plant-based meals to your diet, the Mediterranean Chickpea Wrap is sure to satisfy your taste buds and keep you energized throughout the day.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup hummus
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 large wraps or flatbreads
- Fresh parsley for garnish (optional)
Instructions:
- In a mixing bowl, combine the drained chickpeas, cherry tomatoes, cucumber, red onion, and feta cheese. This mixture will serve as the delicious filling for your wraps, bringing a variety of textures and flavors together.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Drizzle this dressing over the chickpea mixture, and gently toss to combine, ensuring all the ingredients are well-coated with the flavorful dressing.
- Spread 2 tablespoons of hummus on each wrap or flatbread, covering it evenly. The hummus not only adds creaminess but also acts as a tasty barrier, preventing the wrap from getting soggy.
- Spoon the chickpea mixture onto the center of each wrap, then fold in the sides and roll tightly from the bottom up to create a secure wrap. You can cut the wraps in half for easier handling and presentation.
- Heat a skillet over medium heat and place the wraps seam-side down in the skillet. Cook for about 2-3 minutes until the bottom is golden brown and crispy, then carefully flip and cook the other side for an additional 2-3 minutes.
Extra Tips:
To add some extra crunch, consider including a handful of baby spinach or arugula in the wrap before rolling. If you prefer a bit of spice, feel free to add some sliced jalapeños or a dash of hot sauce to the chickpea mixture. This wrap can also be made in advance; just store the filling and wraps separately to keep them fresh until you’re ready to eat! Enjoy your Mediterranean-inspired meal!
