Mediterranean Chickpea Salad Wraps

ByJulia Lunch

These vibrant Mediterranean chickpea salad wraps are a fresh, flavorful burst of summer in every bite! Packed with crunchy veggies, creamy chickpeas, and a zesty lemon-tahini dressing, they’re perfect for a quick lunch or light dinner.
Total Time: 20 minutes
Prep Time: 20 minutes
Difficulty: Easy
Yield: 4 wraps
Nutrition Values (per wrap):

  • Calories: 320 kcal
  • Fat: 12g (2g saturated)
  • Carbohydrates: 45g (8g sugars)
  • Protein: 12g
  • Sodium: 480mg

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • ½ red bell pepper, diced
  • ¼ red onion, finely chopped
  • ¼ cup Kalamata olives, pitted and chopped
  • ¼ cup crumbled feta cheese (optional)
  • 2 tbsp fresh parsley, chopped
  • 4 large whole-grain or spinach tortillas
    For the Lemon-Tahini Dressing:
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 1 tsp honey or maple syrup
  • 2-3 tbsp water (to thin)
  • Salt and black pepper, to taste

Utensils

  • Large mixing bowl
  • Small bowl or jar (for dressing)
  • Whisk or fork
  • Cutting board
  • Knife
  • Measuring cups and spoons
  • Spoon or spatula

Instructions

  1. Prep the Salad: In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, olives, parsley, and feta (if using). Toss gently to mix.
  2. Make the Dressing: In a small bowl or jar, whisk together tahini, lemon juice, olive oil, garlic, honey, and 2 tablespoons of water. Add more water if needed to reach a drizzle-able consistency. Season with salt and pepper to taste.
  3. Combine: Pour the dressing over the chickpea salad and toss until everything is evenly coated.
  4. Assemble Wraps: Lay a tortilla flat on a clean surface. Spoon about ¾ cup of the chickpea salad mixture into the center. Fold the bottom of the tortilla up, then fold in the sides and roll tightly to close.
  5. Serve: Slice wraps in half diagonally, if desired, and serve immediately. Alternatively, wrap tightly in foil or parchment for an on-the-go meal.
    Tip: For extra flavor, add a pinch of smoked paprika or sumac to the dressing.

These Mediterranean chickpea salad wraps are a wholesome, no-cook meal that’s as colorful as it is delicious. Perfect for picnics or meal prep!

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