Looking for a meal that packs a punch in both flavor and nutrition? These 10-Minute Mediterranean Chickpea Wraps are your answer! Perfect for a busy lunch or a speedy dinner, these wraps combine the goodness of chickpeas with vibrant Mediterranean flavors, all ready in just a few minutes.
Imagine biting into a fresh wrap filled with crunchy vegetables, creamy hummus, and hearty chickpeas. This recipe is not only quick but also adaptable, allowing you to swap in your favorite ingredients or leftovers from the fridge.
Simple and Delicious Chickpea Wraps
These chickpea wraps are a delightful blend of textures and tastes, featuring creamy hummus, crisp cucumbers, and juicy tomatoes all wrapped in a soft tortilla. They are not only filling but also refreshing, making them an ideal choice for a light meal or snack.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 whole wheat or regular tortillas
- 1/2 cup hummus
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley or spinach leaves for garnish
Instructions
- Prepare the Chickpeas: In a bowl, mash the chickpeas lightly with a fork. Add olive oil, salt, and pepper to taste, mixing well.
- Spread Hummus: On each tortilla, spread a generous layer of hummus, covering about two-thirds of the wrap.
- Add the Fillings: Evenly distribute the mashed chickpeas, diced cucumber, halved cherry tomatoes, and sliced red onion over the hummus on each tortilla. Sprinkle feta cheese on top if using.
- Wrap It Up: Fold the sides of the tortilla inward and then roll it from the bottom up to enclose the filling tightly.
- Serve: Slice the wraps in half and serve immediately, or wrap them in parchment paper for an on-the-go meal.
Cook and Prep Times
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
Nutrition Information
- Servings: 4 wraps
- Calories: 300kcal
- Fat: 10g
- Protein: 12g
- Carbohydrates: 40g
