Mediterranean Chickpea Wrap
Loaded with bold flavors and wholesome ingredients, the Mediterranean Chickpea Wrap is a quick, nutritious, and satisfying meal perfect for busy weeknights or on-the-go lunches. This 20-minute recipe features spiced chickpeas sautéed in a blend of cumin, paprika, and garlic powder, layered with fresh spinach, crisp cucumber, juicy cherry tomatoes, tangy red onion, and creamy crumbled feta on a soft tortilla slathered with hummus. Drizzled with a velvety tahini-lemon dressing and sprinkled with fresh parsley, each bite is a delightful burst of Mediterranean-inspired goodness. Packed with plant-based protein and vibrant veggies, these wraps are as nourishing as they are delicious, making them a go-to option for vegetarians and anyone seeking a healthy, flavorful meal.
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Recipe Information
Ingredients
- 1 can (15 oz) canned chickpeas
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 pieces large tortillas or wraps
- 2 cups fresh spinach leaves
- 1 medium (sliced thin) cucumber
- 1 cup (halved) cherry tomatoes
- 0.25 cup (thinly sliced) red onion
- 0.5 cup feta cheese, crumbled
- 0.5 cup hummus
- 0.25 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon water
- 2 tablespoons (chopped) fresh parsley
Instructions
Drain and rinse the canned chickpeas thoroughly.
In a medium skillet over medium heat, add the olive oil. Once hot, add the chickpeas, ground cumin, paprika, garlic powder, salt, and black pepper. Cook for 4-5 minutes, stirring occasionally, until the chickpeas are well coated with the spices and heated through. Remove from heat and set aside.
In a small bowl, whisk together the tahini, lemon juice, water, and a pinch of salt until smooth. Add additional water, 1 teaspoon at a time, if needed, until the dressing reaches a drizzle-able consistency.
Lay one tortilla on a flat surface. Spread 2-3 tablespoons of hummus evenly over the tortilla.
Layer 1/2 cup of fresh spinach leaves on top of the hummus, followed by a few slices of cucumber, a handful of cherry tomato halves, a few red onion slices, and a sprinkle of crumbled feta cheese.
Add a quarter of the seasoned chickpeas to the center of the wrap, then drizzle with 1-2 teaspoons of the tahini dressing and sprinkle with chopped parsley.
Fold the sides of the tortilla inward, then roll tightly into a wrap. Repeat with the remaining tortillas and filling.
Serve immediately or wrap in foil or parchment for a convenient grab-and-go meal.
Nutrition Facts
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 1261 mg | 55% | |
| Total Carbohydrate | 68.1 g | 25% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 7.2 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 1366 mg | 105% | |
| Iron | 5363.3 mg | 29796% | |
| Potassium | 694 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
