Why You’ll Love This Recipe
These wraps are loaded with plant-based protein, fiber, and a colorful mix of Mediterranean-inspired ingredients. They’re easy to assemble, meal prep-friendly, and customizable based on what you have on hand. With the bold flavors of lemon, garlic, and fresh herbs, you’ll love how delicious and wholesome these wraps are.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the chickpea filling:
- Cooked or canned chickpeas (drained and rinsed)
- Lemon juice
- Olive oil
- Garlic (minced)
- Ground cumin
- Smoked paprika
- Salt and black pepper
- Fresh parsley or dill (chopped)
- Red onion (finely diced, optional)
For the wraps:
- Large flour or gluten-free tortillas or wraps
- Hummus or vegan tzatziki
- Cucumber (thinly sliced)
- Cherry tomatoes (halved) or diced tomatoes
- Shredded lettuce or baby spinach
- Kalamata olives (sliced, optional)
- Avocado (sliced, optional)
Directions
- Prepare the chickpea mixture:
- In a bowl, mash the chickpeas with a fork or potato masher until chunky but spreadable.
- Mix in lemon juice, olive oil, garlic, cumin, smoked paprika, salt, pepper, and herbs. Add red onion if using. Taste and adjust seasoning as needed.
- Assemble the wraps:
- Warm tortillas slightly to make them pliable.
- Spread a layer of hummus or vegan tzatziki on each wrap.
- Add a few spoonfuls of the chickpea mixture.
- Top with cucumber, tomatoes, lettuce, olives, and avocado.
- Fold in the sides and roll tightly. Slice in half if desired.
Servings and timing
This recipe yields 4 wraps.
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Variations
- Spicy version: Add a dash of hot sauce or red pepper flakes to the chickpea mix.
- Roasted veggies: Include roasted red peppers, zucchini, or eggplant for extra depth.
- Grain boost: Add cooked quinoa or couscous to the filling for more texture and nutrition.
- Nut-free: Use tahini-free hummus or another creamy vegan spread if avoiding nuts or seeds.
- Low-carb: Swap tortillas for large romaine leaves or collard greens.
Storage/Reheating
Store chickpea filling in an airtight container in the refrigerator for up to 4 days.
Assembled wraps are best enjoyed fresh but can be wrapped tightly in parchment or foil and stored for 1–2 days.
Do not freeze assembled wraps, as the fresh vegetables will lose their texture.
FAQs
Can I make these ahead for meal prep?
Yes. Store the chickpea mixture and toppings separately and assemble just before eating to keep wraps fresh.
Are these gluten-free?
They can be—just use gluten-free tortillas or wrap the filling in collard leaves or lettuce.
Can I use dried chickpeas?
Yes, cook them fully beforehand. About 1½ cups of cooked chickpeas equals one 15-ounce can.
What’s the best sauce to use?
Hummus and vegan tzatziki are both great. You could also try tahini dressing or a lemon-garlic vinaigrette.
Can I make this oil-free?
Yes, skip the olive oil and use a splash of aquafaba (chickpea liquid) or extra lemon juice to bind the chickpeas.
Can I blend the filling?
You can pulse the filling in a food processor for a smoother spread, but leave some texture for best results.
What’s a good side dish?
Serve with pita chips, a Greek-style salad, roasted potatoes, or a simple lentil soup.
How do I prevent soggy wraps?
Assemble just before serving, or place lettuce between moist ingredients and the wrap to act as a barrier.
Can I add tofu or tempeh?
Yes! Marinated grilled tofu or tempeh slices make a great protein boost.
Can I serve this as a salad?
Absolutely. Serve the chickpea mixture over greens with your favorite dressing and toppings.
Conclusion
Vegan Mediterranean chickpea wraps are a fast, flavorful, and nutritious option for any meal of the day. Packed with protein, veggies, and fresh herbs, they’re satisfying and easy to customize to your taste. Whether you’re meal prepping or whipping up a quick lunch, these wraps are sure to become a go-to favorite.
PrintVegan Mediterranean Chickpea Wraps
Vegan Mediterranean chickpea wraps are quick, fresh, and packed with protein-rich chickpeas, crisp veggies, and creamy hummus or tzatziki. These wraps are perfect for lunch, dinner, or on-the-go meals, offering bold flavors and satisfying textures in just 15 minutes.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 wraps
- Category: Main Course, Lunch, Dinner
- Method: No-cook, Assembly
- Cuisine: Mediterranean
Ingredients
- 1 can (15 oz) cooked chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Salt and black pepper, to taste
- 2 tbsp fresh parsley or dill, chopped
- 2 tbsp red onion, finely diced (optional)
- 4 large flour or gluten-free tortillas/wraps
- 1/2 cup hummus or vegan tzatziki
- 1 cucumber, thinly sliced
- 1 cup cherry tomatoes, halved (or diced tomatoes)
- 1 cup shredded lettuce or baby spinach
- 1/4 cup Kalamata olives, sliced (optional)
- 1 avocado, sliced (optional)
Instructions
In a bowl, mash the chickpeas with a fork or potato masher until chunky but spreadable.
- Mix in lemon juice, olive oil, garlic, cumin, smoked paprika, salt, pepper, fresh herbs, and red onion (if using). Adjust seasoning to taste.
- Warm tortillas slightly to make them pliable.
- Spread each tortilla with hummus or vegan tzatziki.
- Add a few spoonfuls of the chickpea mixture, then top with cucumber, tomatoes, lettuce, olives, and avocado.
- Fold in the sides and roll tightly. Slice in half if desired, and serve immediately.
Notes
- Add hot sauce or red pepper flakes for a spicy kick.
- Include roasted veggies like zucchini, eggplant, or peppers for extra depth.
- Swap tortillas for lettuce or collard leaves for a low-carb option.
- Store chickpea filling up to 4 days in the fridge; assemble wraps fresh to avoid sogginess.
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 4g
- Sodium: 540mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
