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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

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

Directions

Step 1

Drain and rinse the canned chickpeas thoroughly.

Step 2

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.

Step 3

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.

Step 4

Lay one tortilla on a flat surface. Spread 2-3 tablespoons of hummus evenly over the tortilla.

Step 5

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.

Step 6

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.

Step 7

Fold the sides of the tortilla inward, then roll tightly into a wrap. Repeat with the remaining tortillas and filling.

Step 8

Serve immediately or wrap in foil or parchment for a convenient grab-and-go meal.

Nutrition Facts

Serving size	(1510.1g)

Amount per serving	% Daily Value*
Calories	2430.3

Total Fat 124.8g	0%
Saturated Fat 32.7g	0%
Polyunsaturated Fat 10.4g
Cholesterol 100mg	0%
Sodium 5932.2mg	0%
Total Carbohydrate 249.8g	0%
Dietary Fiber 42.9g	0%
Total Sugars 27.3g
Protein 85.8g	0%

Vitamin D 0IU	0%
Calcium 5723.9mg	0%
Iron 21447.4mg	0%
Potassium 2908.9mg	0%

*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.

Source of Calories

Fat: 45.6%

Protein: 13.9%

Carbs: 40.5%