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Chickpea & Cucumber Mediterranean Wrap Recipe

Chickpea & Cucumber Mediterranean Wrap Recipe
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★★★★★

5.2 from 13 reviews

A vibrant and refreshing Chickpea & Cucumber Mediterranean Wrap packed with protein-rich chickpeas, crisp vegetables, fresh herbs, and tangy feta cheese, all brought together with a zesty lemon and olive oil dressing. This easy-to-make wrap is perfect for a healthy and flavorful lunch or dinner.

Ingredients

Scale

Your Mediterranean Pantry Essentials

  • 2 cans chickpeas (15 ounces each), drained and rinsed
  • 1 large cucumber (English or Persian), diced
  • ½ medium red onion, finely diced
  • 1 bell pepper (any color), diced
  • ½ cup Kalamata olives, pitted and halved or quartered
  • ½ cup feta cheese, crumbled (regular or reduced-fat)
  • ¼ cup fresh dill, chopped
  • ¼ cup fresh mint, chopped
  • 1 large lemon, juiced and zested
  • ¼ cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 4–6 pita breads or large wraps (whole wheat preferred, or lettuce wraps for low-carb option)

Instructions

  1. Prepare the Chickpea Salad: Drain and rinse the canned chickpeas well to remove excess sodium and canning liquid. Place them in a large mixing bowl.
  2. Mash the Chickpeas: Lightly mash about half of the chickpeas using a fork or potato masher, creating a chunky, creamy texture while leaving the rest whole for texture contrast.
  3. Add the Vegetables: Add diced cucumber, finely diced red onion, diced bell pepper, and halved or quartered Kalamata olives to the mashed chickpeas. Ensure all vegetables are bite-sized.
  4. Incorporate Fresh Herbs and Feta: Sprinkle the chopped fresh dill and mint over the mixture, then crumble the feta cheese in. Mix gently to combine the flavors.
  5. Make the Mediterranean Dressing: In a small bowl, whisk together freshly squeezed lemon juice, olive oil, minced garlic, dried oregano, salt, and black pepper until well emulsified and slightly thickened.
  6. Dress the Chickpea Salad: Pour the dressing over the chickpea and vegetable mixture. Toss gently until evenly coated. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
  7. Assemble the Wraps: Warm the pita breads or wraps until pliable. Lay each wrap flat on a clean surface.
  8. Fill the Wraps: Spoon a generous amount of the chickpea and cucumber salad onto the center of each warm wrap, avoiding overfilling.
  9. Wrap it Up: Fold in the sides and roll the wrap burrito-style or fold pita bread in half to enclose the filling.
  10. Serve and Enjoy: Serve immediately for the best freshness or wrap tightly and refrigerate to enjoy later. These wraps are delicious served cold or at room temperature.

Notes

  • For a vegan version, substitute feta cheese with a plant-based feta alternative or sprinkle nutritional yeast for a cheesy flavor.
  • Use whole wheat pita or wraps for added fiber and nutrients.
  • Adjust the amount of salt carefully, especially if your olives and feta are already salty.
  • You can make the chickpea salad ahead and store it covered in the fridge for up to 2 days.
  • Try adding other fresh veggies like shredded carrots or cherry tomatoes for extra color and nutrition.
  • Lettuce wraps are a great low-carb alternative to pita or tortillas.

Nutrition

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

Find it online: https://mixitwitjoe.com/chickpea-and-cucumber-mediterranean-wrap-recipe/