Description
These Chickpea Salad Wraps are a fresh, nutritious, and easy-to-make meal perfect for a healthy lunch or light dinner. Made with mashed chickpeas seasoned with spices, combined with crisp cucumbers, tomatoes, red onion, and fresh parsley, then wrapped in whole wheat tortillas with creamy hummus and tangy feta cheese. Ready in just 15 minutes with no cooking required, these wraps deliver a delightful mix of textures and flavors.
Ingredients
Scale
Chickpea Mixture
- 1 can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/2 teaspoon ground cumin
- 1/4 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Vegetables
- 1/2 cup diced cucumber
- 1/2 cup diced tomato
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
Assembly
- 4 whole wheat tortillas
- 1/4 cup hummus
- 1/4 cup crumbled feta cheese
Instructions
- Drain and rinse chickpeas: Begin by opening the can of chickpeas and draining them using a colander. Rinse thoroughly under cold water to remove excess sodium and canning liquids, then dry the chickpeas on a clean kitchen or paper towel to remove extra moisture.
- Mash chickpeas: Place the chickpeas in a medium-sized bowl and gently mash them with a fork or potato masher, aiming to keep some chunks for texture rather than creating a smooth puree.
- Season chickpeas: Drizzle olive oil and lemon juice over the mashed chickpeas. Add ground cumin, paprika, salt, and black pepper. Stir everything thoroughly to ensure all chickpeas are evenly seasoned.
- Prepare vegetables: Dice the cucumber and tomato into small, even cubes and place them in a separate bowl.
- Add onion: Finely chop the red onion and mix it with the diced cucumber and tomato for a balanced flavor.
- Mix parsley: Chop the fresh parsley finely and stir into the vegetable mixture to incorporate fresh herbal notes.
- Lay out tortillas: On a clean surface, lay out the whole wheat tortillas ready for assembly. Spread about a tablespoon of hummus evenly across each tortilla surface to add creaminess and help bind the fillings.
- Add chickpea mixture: Spoon an even amount of the mashed chickpea mixture onto the center of each tortilla.
- Add vegetable mixture and feta: Distribute the cucumber, tomato, onion, and parsley mix over the chickpeas, then sprinkle crumbled feta cheese evenly atop each wrap for a tangy finish.
- Wrap: Fold the sides of each tortilla towards the center and then roll the tortillas from the bottom up tightly to enclose the fillings.
- Cut and serve: Slice each wrap diagonally in half for easy handling and attractive presentation. Serve immediately or refrigerate for later.
Notes
- For a vegan option, omit the feta cheese or substitute with a plant-based alternative.
- To add crunch, consider adding shredded carrots or sliced bell peppers to the vegetable mixture.
- You can substitute whole wheat tortillas with gluten-free wraps if needed.
- For added protein, slice some grilled chicken or turkey breast to include in the wrap.
- Store leftovers in an airtight container in the refrigerator for up to 2 days to maintain freshness.
