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Vegan Mediterranean Chickpea Wraps

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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.

Ingredients

  1. 1 can (15 oz) cooked chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
  2. 2 tbsp lemon juice
  3. 1 tbsp olive oil
  4. 1 garlic clove, minced
  5. 1 tsp ground cumin
  6. 1 tsp smoked paprika
  7. Salt and black pepper, to taste
  8. 2 tbsp fresh parsley or dill, chopped
  9. 2 tbsp red onion, finely diced (optional)
  10. 4 large flour or gluten-free tortillas/wraps
  11. 1/2 cup hummus or vegan tzatziki
  12. 1 cucumber, thinly sliced
  13. 1 cup cherry tomatoes, halved (or diced tomatoes)
  14. 1 cup shredded lettuce or baby spinach
  15. 1/4 cup Kalamata olives, sliced (optional)
  16. 1 avocado, sliced (optional)

Instructions

In a bowl, mash the chickpeas with a fork or potato masher until chunky but spreadable.

  1. Mix in lemon juice, olive oil, garlic, cumin, smoked paprika, salt, pepper, fresh herbs, and red onion (if using). Adjust seasoning to taste.
  2. Warm tortillas slightly to make them pliable.
  3. Spread each tortilla with hummus or vegan tzatziki.
  4. Add a few spoonfuls of the chickpea mixture, then top with cucumber, tomatoes, lettuce, olives, and avocado.
  5. 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

Find it online: https://thefamilycooking.com/vegan-mediterranean-chickpea-wraps/