Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large cucumber, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup crumbled feta cheese (optional for a vegan version)
- Whole wheat or spinach wraps
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Spices like cumin or paprika (optional for extra flavor)
Instructions
- In a bowl, mash the chickpeas with a fork or potato masher until slightly chunky. Add olive oil, lemon juice, salt, pepper, and spices if using. Mix well to create a flavorful chickpea spread.
- Lay your wrap flat on a plate. Spread a layer of the chickpea mixture in the center. Top with thinly sliced cucumbers, cherry tomatoes, red onions, and parsley. Sprinkle with feta cheese if desired.
- Carefully roll the wrap tightly, folding in the sides to secure the fillings. Cut in half and serve immediately. For an extra chilled effect, enjoy your healthy chickpea wrap with a side of hummus or a fresh salad.
Notes
- Wraps can be stored tightly wrapped in foil or plastic in the refrigerator for up to 24 hours.
- Keep cucumber slices separate if storing for longer to maintain crunch.
- Assemble the wraps without slicing for meal prep, and add fresh cucumbers before eating to preserve texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Light Dinner
- Method: No-cook, Vegetarian
- Cuisine: Mediterranean
- Diet: Vegetarian, Vegan adaptable
Nutrition
- Serving Size: 1 wrap
- Calories: 350 kcal Kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 5 mg