Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh lemon juice
- 2 tablespoons tahini or hummus
- Whole wheat tortillas or wraps
- Extra virgin olive oil
- Salt and pepper to taste
Instructions
- In a mixing bowl, mash the chickpeas lightly with a fork or potato masher to create a chunky texture. Add lemon juice, a drizzle of olive oil, salt, and pepper. Mix well and set aside.
- Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the parsley. Combine all the vegetables in a bowl and toss with a little olive oil, salt, and pepper.
- Lay a whole wheat tortilla flat on a clean surface. Spread a generous layer of tahini or hummus over the center. Spoon the chickpea mixture onto the wrap, followed by the vegetable medley. Sprinkle with chopped olives for added flavor. Carefully roll up the tortilla, folding in the sides as you go.
- Cut the wrap in half diagonally for presentation and serve immediately with extra lemon wedges or a side salad. For a more filling meal, add slices of feta cheese or a drizzle of tzatziki.
Notes
- To keep the wrap fresh, assemble just before eating. The chickpea and vegetable fillings can be prepared ahead and stored separately in the refrigerator for up to 24 hours.
- For added flavor, incorporate your favorite herbs or spices, such as oregano or cumin.
- Consider adding crumbled feta cheese or a drizzle of yogurt-based sauce for extra creaminess.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegan, Vegetarian, Plant-Based
Nutrition
- Serving Size: 1 wrap (approximately 200g)
- Calories: 350 kcal Kcal
- Sugar: 6g
- Sodium: 400mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 9g
- Protein: 15g
- Cholesterol: 0mg