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Chickpea Salad Wraps

Chickpea Salad Wraps: Your New Favorite Healthy Lunch

Chickpea Salad Wraps are a vibrant, healthy lunch option packed with protein and fresh vegetables, perfect for a quick meal.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 2 wraps
Course: Lunch
Cuisine: Healthy, Vegetarian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chickpea Mixture
  • 1 can Chickpeas drained and rinsed
  • 2 tablespoons Olive Oil or any neutral oil
  • 0.5 whole Lemon Juice or lime juice
  • 1 teaspoon Ground Cumin or ground coriander
  • 1 teaspoon Paprika or chili powder
  • to taste Salt and Black Pepper for seasoning
For the Fresh Vegetables
  • 1 whole Cucumber chopped
  • 1 whole Tomato or cherry tomatoes
  • 1 small Red Onion or green onions
  • 1 bunch Fresh Parsley or cilantro
For the Wrap
  • 2 whole Whole Wheat Tortillas or gluten-free tortillas
  • 1 cup Hummus or avocado
  • 0.5 cup Feta Cheese or omit for dairy-free

Equipment

  • Mixing Bowl
  • Fork or potato masher
  • spatula
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Drain and rinse one can of chickpeas under cold water, then pat them dry.
  2. Using a fork or a potato masher, gently mash the chickpeas, leaving some chunky bits for texture.
  3. Pour in olive oil and lemon juice, then sprinkle in cumin, paprika, salt, and pepper. Stir well until combined.
  4. Chop cucumber, tomato, and red onion into bite-sized pieces, then add to a separate bowl with parsley.
  5. Spread hummus on each tortilla, then place a line of the chickpea mixture in the center.
  6. Top with the vegetable mixture and sprinkle with feta if using.
  7. Fold in the sides of the tortilla, then roll tightly from the bottom up to form a wrap.

Nutrition

Serving: 1wrapCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 5mgSodium: 500mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 3mg

Notes

Wrap leftovers tightly in plastic wrap and store in the refrigerator for 2–3 days. For meal prep, keep components separate until ready to enjoy.

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