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Fresh Mediterranean Chickpea Salad Wraps

Mediterranean chickpea salad wraps - featured image
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A quick, wholesome, and satisfying Mediterranean chickpea salad wrapped in soft flatbread, perfect for a light and healthy lunch.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • ¼ small red onion, finely chopped
  • ¼ cup (15 g) fresh parsley, chopped
  • 2 tbsp (8 g) fresh mint, chopped
  • 3 tbsp (45 ml) olive oil
  • 2 tbsp (30 ml) freshly squeezed lemon juice
  • 1 small clove garlic, minced
  • ½ tsp ground cumin
  • Salt and black pepper, to taste
  • 4 large whole wheat or spinach wraps
  • Optional: ½ cup (75 g) crumbled feta cheese
  • Optional: ¼ cup (35 g) Kalamata olives, sliced

Instructions

  1. Place the drained chickpeas in a mixing bowl. Using a fork or potato masher, gently mash about half of the chickpeas until creamy but still slightly chunky, about 2-3 minutes.
  2. Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion, parsley, and mint. This should take about 5 minutes.
  3. In a small bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper. Adjust seasoning to taste, about 2 minutes.
  4. Add the chopped veggies and herbs to the mashed chickpeas. Pour in the dressing and stir gently until well coated. Fold in feta cheese and olives if using, about 2-3 minutes.
  5. Lay the wraps flat. Spoon a generous amount of the chickpea salad onto the center of each wrap. Fold in the sides and roll tightly to enclose the filling, about 3 minutes per wrap.
  6. Serve immediately or wrap tightly in parchment paper for lunch on the go. Keep refrigerated and consume within 24 hours for best freshness.

Notes

Let the salad rest for 10 minutes before assembling to meld flavors. Avoid overdressing to prevent soggy wraps. Warm wraps slightly before assembling for pliability. Prepare salad up to a day ahead but assemble wraps just before eating. Optional smoked paprika adds a smoky twist.

Nutrition

Keywords: chickpea salad, Mediterranean wrap, healthy lunch, quick recipe, vegetarian, easy lunch, chickpea wrap

Find it online: https://junomeals.com/fresh-mediterranean-chickpea-salad-wraps-easy-healthy-lunch-recipe-ideas/