30-Minute Mediterranean Chickpea Salad Wraps
30-Minute Mediterranean Chickpea Salad Wraps are a vibrant and satisfying meal that brings the essence of the Mediterranean right to your table. Bursting with protein-rich chickpeas, fresh veggies, and zesty feta, these wraps can be prepared in just 30 minutes. Perfect for lunches, picnics, or a light dinner, they offer a delightful crunch in every bite and customizable options to make them your own!
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: No Cooking
- Cuisine: Mediterranean
Ingredients
Scale
- 1 can (15 oz) canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/2 cup feta cheese, crumbled
- 4 whole wheat tortillas or wraps
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Chop cherry tomatoes, cucumber, and red onion into small pieces for easy wrapping.
- Rinse the canned chickpeas under cold water in a colander.
- In a large bowl, combine chickpeas with chopped veggies and parsley. Add crumbled feta cheese.
- Drizzle olive oil and lemon juice over the mixture; season with salt and pepper to taste. Toss gently until well-combined.
- Lay out tortillas and scoop salad mixture onto each wrap. Fold in the sides and roll tightly.
- Serve immediately or pack for later; slice in half for an appealing presentation.
Nutrition
- Serving Size: 1 wrap (150g)
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 20mg
Keywords: Substitute chickpeas with black beans for a different flavor profile. For enhanced creaminess, consider adding avocado or tahini sauce. Store any leftovers in an airtight container in the fridge for up to three days.