Description
Ready to indulge in a Mediterranean delight? The Chickpea & Cucumber Mediterranean Wrap brings together vibrant flavors and health benefits in a satisfying meal that is perfect for busy weekdays or leisurely weekends.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 large cucumber, diced
- ½ medium red onion, finely diced
- 1 bell pepper (any color), diced
- ½ cup Kalamata olives, halved
- ½ cup feta cheese, crumbled (or vegan alternative)
- ¼ cup fresh dill, chopped
- ¼ cup fresh mint, chopped
- 1 large lemon (zest + juice)
- ¼ cup extra virgin olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- Salt and black pepper, to taste
- 4–6 pita breads, tortillas, or lettuce leaves
Instructions
- Begin your culinary adventure by taking half of the rinsed chickpeas and placing them in a large mixing bowl. Using a fork or potato masher, lightly mash them until they are partially broken down.
- Next, stir in your diced cucumber, finely chopped red onion, bell pepper, and Kalamata olives into the bowl. These fresh vegetables add color and deliver essential nutrients that complement the chickpeas perfectly.
- Now, it’s time to add the finishing touches to your filling. Sprinkle in the freshly chopped dill and mint along with the crumbled feta cheese.
- For the elaboration of your Mediterranean wraps, let’s prepare a delightful dressing. In a small bowl, combine the fresh lemon juice and zest, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper.
- Now, pour the freshly made dressing over your chickpea mixture and gently toss to ensure it’s coated evenly.
- Once the filling is ready, it’s time to assemble! Take a warmed pita bread, tortilla, or large lettuce leaf and spoon some of the chickpea mixture into the center.
Notes
If you prefer a spicy kick, feel free to add chopped jalapeños or a drizzle of hot sauce.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
Nutrition
- Calories: Approximately 250 per wrap
- Sodium: 400 mg
- Protein: 10 g