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To make these wraps, you need simple, fresh ingredients. Here’s what you will gather: - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1/2 red onion, finely chopped - 1/4 cup Kalamata olives, pitted and chopped - 1/2 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 2 tablespoons tahini - 2 tablespoons lemon juice - 1 tablespoon olive oil - Salt and pepper to taste - 4 large whole wheat tortillas or pita bread These ingredients form the base of your Mediterranean chickpea wraps. Each item brings a burst of flavor and nutrition. You can enhance your wraps with a few optional ingredients. Try adding: - Hummus for spreading - Extra herbs like dill or mint - Avocado slices for creaminess These optional ingredients can elevate the taste and make the wraps even more enjoyable. These wraps are not only tasty but also healthy. Each wrap is packed with protein and fiber from the chickpeas. Here’s a quick look at the nutritional highlights: - Chickpeas: High in protein and fiber - Feta cheese: Adds calcium and flavor - Fresh veggies: Provide vitamins and antioxidants - Olive oil: Healthy fat that aids heart health Each wrap is a balanced meal that can fuel your day, making it a great choice for lunch or dinner. To start, grab a medium bowl. Open a can of chickpeas, drain them well, and rinse them. You want to remove any canning liquid. Next, use a fork to mash the chickpeas lightly. It’s okay to leave some whole. This gives the mixture a nice texture. Now, add the cherry tomatoes. Cut them in half first. Then, dice the cucumber and finely chop the red onion. Toss these into the bowl with the chickpeas. Next, chop the Kalamata olives and add those too. Don't forget the feta cheese and fresh parsley! Mix everything well to combine. In a small bowl, add two tablespoons of tahini. Then, squeeze in two tablespoons of fresh lemon juice. Add one tablespoon of olive oil and a pinch of salt and pepper. Use a whisk to mix it until it is smooth. Taste it and adjust the seasoning if needed. This dressing will add a creamy, nutty flavor. Now it's time to assemble your wraps. Lay out the large whole wheat tortillas or pita bread on a flat surface. If you like, spread a layer of hummus on each wrap for an extra kick. Spoon the chickpea mixture evenly onto the center of each wrap. Once you have your filling, fold in the sides and roll them up tightly. This helps keep everything inside. To serve, cut the wraps in half diagonally. You can enjoy them right away or wrap them in foil for a meal on the go. These Mediterranean chickpea wraps are tasty, healthy, and very easy to make! To enhance the taste of your Mediterranean chickpea wraps, consider these simple tips: - Use fresh ingredients wherever possible. Fresh herbs like parsley add a bright taste. - Experiment with spices. Adding cumin or paprika can bring warmth to your mix. - Adjust the dressing. If you like a tangy flavor, add more lemon juice. - Try different olives. Each type offers a unique taste that can change your dish. Having the right tools makes cooking fun and easy. Here are my must-have items: - A sturdy mixing bowl for combining ingredients. - A fork for mashing the chickpeas. It works well and is easy to clean. - A whisk for mixing the tahini dressing. This ensures a smooth blend. - A sharp knife for chopping veggies. It speeds up your prep time. - A cutting board to protect your counters while you chop. Meal prepping makes life easier. Here’s how to prepare your wraps in advance: - Make the chickpea mixture a day ahead. Store it in the fridge for great flavor. - Pack your wraps separately. This keeps them fresh and prevents sogginess. - Use foil or parchment paper for wrapping. It makes for easy transport and clean-up. - Consider adding extra sides. Carrot sticks or a small salad pair well with wraps. {{image_2}} For vegetarian wraps, you can keep the feta cheese. If you want a vegan dish, skip the feta. You can replace it with vegan cheese or extra chickpeas. Adding avocado gives a creamy texture. You can also toss in some roasted red peppers for extra flavor. If you like meat, add grilled chicken or turkey. Shrimp also works well. Just cook the meat before adding it to the wraps. For a different taste, try tuna. Mix it with some lemon juice and herbs for a fresh flavor. To make gluten-free wraps, use lettuce leaves. They are crisp and healthy. You can also use gluten-free tortillas or rice paper. Both options hold the filling well and taste great. Just be sure to check labels for gluten-free status. To store leftover wraps, wrap them tightly in plastic wrap or foil. Place them in an airtight container. This keeps them fresh for up to three days in the fridge. If you use hummus, keep it separate to avoid sogginess. Freezing wraps is a great option. To freeze, wrap each one in plastic wrap. Then place them in a freezer bag. They can last up to three months. When ready to eat, take them out and let them thaw in the fridge overnight. For the best taste, reheat wraps in a pan over medium heat. Cook for a few minutes on each side until warm. You can also use a microwave. Heat them for 30 seconds, then check. Avoid overheating, as that can make them tough. Enjoy your wraps warm for the best flavor! Yes, you can make these wraps ahead. Prepare the chickpea mix and the tahini dressing. Store them in separate airtight containers in the fridge. When you are ready to eat, just assemble the wraps. This saves time and keeps the flavors fresh. If you don’t have tahini, try using peanut butter or almond butter. You can also blend sesame seeds with olive oil to make a quick substitute. Greek yogurt adds creaminess too. Each option gives a different taste, but they work well in the wraps. Many side dishes pair nicely with these wraps. Try a simple green salad with lemon dressing. You can also serve roasted vegetables or a refreshing cucumber salad. For a snack, consider serving chips or pita with hummus. These sides add flavor and make the meal more fun. Mediterranean chickpea wraps are easy and fun to make. You learned the main and optional ingredients for great flavor. I shared how to prepare the chickpeas and tahini dressing. We covered tips for cooking and meal prep, plus variations for diets. Remember, these wraps can store well for later. They are delicious fresh or reheated. Keep experimenting with ingredients to find your favorite mix. Enjoy making these healthy wraps again and again!

Mediterranean Chickpea Wraps

Craving a quick and healthy meal? Discover these delicious Mediterranean Chickpea Wraps that are perfect for lunch or a snack! Packed with protein-rich chickpeas, fresh veggies, and tangy feta, these wraps are bursting with flavor and can be made in just 15 minutes. Say goodbye to boring meals and hello to vibrant flavors. Click through to explore the full recipe and transform your mealtime with this easy, nutritious option!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, finely chopped

1/4 cup Kalamata olives, pitted and chopped

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

2 tablespoons tahini

2 tablespoons lemon juice

1 tablespoon olive oil

Salt and pepper to taste

4 large whole wheat tortillas or pita bread

Optional: Hummus for spreading

Instructions
 

In a medium bowl, mash the chickpeas lightly with a fork, leaving some whole for texture.

    Add the cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley to the chickpeas. Mix well to combine.

      In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth. Adjust seasoning to taste.

        Pour the tahini dressing over the chickpea mixture and gently stir until everything is evenly coated.

          Lay out the tortillas or pita bread on a flat surface. If desired, spread a layer of hummus on each wrap for extra flavor.

            Spoon the chickpea mixture evenly onto the wraps and fold in the sides before rolling them up tightly.

              Cut the wraps in half diagonally and serve immediately, or wrap them in foil for a quick on-the-go meal.

                Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4