I have to tell you — every time I make this Mediterranean Chickpea Feta Wrap Recipe, it feels like a little celebration of vibrant flavors right in my kitchen. After making it many times, it has become one of my favorite quick lunches. The combination of zesty lemon, creamy feta, and hearty chickpeas always hits the spot.
Best of all, it comes together quickly and tastes fresh every time. If you enjoy recipes with rich, comforting flavors, you might also like Simple Coconut Curry Soup with Dumplings Recipe for a warming meal. Once you try it, I’m sure it’ll become a regular in your meal rotation too.
Ingredients You’ll Need
Here’s everything you’ll need to build flavorful and satisfying wraps:
- 1 (15 oz) can chickpeas, drained and rinsed — rinsing removes excess sodium and improves flavor.
- 1/2 cup crumbled feta cheese — fresh feta adds creaminess and tang; avoid pre-powdery feta for best texture.
- 1/4 cup Kalamata olives, sliced — gives a briny Mediterranean flavor.
- 1/2 cup cherry tomatoes, halved — juicy tomatoes balance salty elements.
- 1/4 small red onion, thinly sliced — adds crunch and mild sharpness; soak briefly in water if too strong.
- 1/4 cup cucumber, diced — fresh crunch makes the wrap refreshing.
- 2 tablespoons fresh parsley, chopped — fresh herbs lift the overall flavor.
- 2 tablespoons extra virgin olive oil — enhances taste and adds healthy fats.
- 1 tablespoon lemon juice — fresh lemon juice brightens everything.
- Salt and black pepper to taste — essential for seasoning balance.
- 4 whole wheat wraps — whole wheat wraps hold fillings well and add fiber.
- Optional: hummus or tzatziki — adds extra creaminess and flavor. You can also enjoy Halloumi with Honey and Thyme Recipe as a complementary dish alongside this wrap.
Note: These quantities make approximately 4 generous wraps.
Variations to Make It Your Own
You can easily customize this wrap depending on preference or dietary needs:
- Make it vegan by swapping feta for dairy-free cheese or adding creamy avocado.
- Boost protein with grilled chicken, tofu, or roasted chickpeas.
- Replace cheese with hummus or tahini sauce for dairy-free richness.
- Add chili flakes or harissa paste for a spicy kick.
- Toss in spinach or arugula for extra greens and nutrients.
Cooking Time
- Prep Time: 10 minutes
- Assembly Time: 5 minutes
- Total Time: 15 minutes
Equipment You’ll Need
- Mixing bowl — for combining filling ingredients.
- Fork or masher — helps lightly mash chickpeas for texture.
- Sharp knife — ensures clean vegetable prep.
- Cutting board — safe chopping surface.
- Spoon or spatula — for mixing ingredients evenly.
- Plate or flat surface — for assembling wraps neatly.
How to Make Mediterranean Chickpea Feta Wrap Recipe?
These wraps come together quickly with simple steps, making them ideal for busy days. Fresh vegetables and seasoned chickpeas form a satisfying filling that’s easy to prepare. Let’s walk through the process.
Prepare the Chickpeas
Drain and rinse chickpeas thoroughly, then place them in a mixing bowl. Use a fork to gently mash about half, leaving some whole for texture. This creates a mixture that holds together while still feeling hearty.
Mix the Filling
Add tomatoes, cucumber, red onion, olives, parsley, olive oil, and lemon juice to the bowl. Season with salt and pepper and toss gently until evenly combined. Finally, fold in crumbled feta so it stays chunky.
Assemble the Wraps
Lay each wrap flat and spread hummus or tzatziki if desired. Spoon the chickpea mixture across the center, fold in the sides, and roll tightly. Slice in half and serve immediately or pack for later.
Additional Tips for Making This Recipe Better
From my experience making this wrap often, these tips help improve the result:
- I always dry chickpeas well so the filling doesn’t become watery.
- Adding lemon zest gives an extra burst of freshness.
- I warm wraps briefly so they roll without tearing.
- Sometimes I sprinkle dried oregano for added Mediterranean flavor.
- If packing for later, I keep sauces separate to prevent sogginess.
How to Serve Mediterranean Chickpea Feta Wrap Recipe?
Serve wraps cut diagonally to show off the colorful filling. I like plating them with extra parsley, lemon wedges, or a small bowl of hummus or tzatziki on the side. They pair beautifully with a light salad, roasted vegetables, or crunchy veggie sticks for a complete Mediterranean-style meal.
Credit (Pinterest)
Nutritional Information
Approximate values per wrap:
- Calories: 380–450 kcal
- Protein: 12–16 g
- Carbohydrates: 35–45 g
- Fat: 16–20 g
Make Ahead and Storage
Storing
The chickpea filling keeps well in an airtight container in the refrigerator for up to 3 days. Assemble wraps just before eating for the best texture.
Freezing
Freezing fully assembled wraps is not recommended since fresh vegetables become watery. However, the chickpea mixture alone can be frozen for up to 2 months and thawed before use.
Reheating
If wraps are prepared ahead, warm them briefly in a skillet or sandwich press to refresh texture without overcooking the vegetables.
Why You’ll Love This Recipe?
There are plenty of reasons this recipe becomes a favorite quickly:
- Quick and easy to prepare, perfect for busy schedules.
- Packed with bright Mediterranean flavors in every bite.
- Easily adaptable for vegan, dairy-free, or protein-rich diets.
- Nutritious and filling without feeling heavy.
- Great for meal prep and weekday lunches.
This Mediterranean Chickpea Feta Wrap Recipe delivers freshness, nutrition, and satisfying flavor in every bite. Once you make it, you’ll find yourself returning to it again and again for quick lunches or light dinners.
Mediterranean Chickpea Feta Wrap Recipe
Ingredients
Method
- Drain and rinse chickpeas thoroughly, then place them in a mixing bowl. Use a fork to gently mash about half, leaving some whole for texture. This creates a mixture that holds together while still feeling hearty.
- Add tomatoes, cucumber, red onion, olives, parsley, olive oil, and lemon juice to the bowl. Season with salt and pepper and toss gently until evenly combined. Finally, fold in crumbled feta so it stays chunky.
- Lay each wrap flat and spread hummus or tzatziki if desired. Spoon the chickpea mixture across the center, fold in the sides, and roll tightly. Slice in half and serve immediately or pack for later.
Notes
- I always dry chickpeas well so the filling doesn’t become watery.
- Adding lemon zest gives an extra burst of freshness.
- I warm wraps briefly so they roll without tearing.
- Sometimes I sprinkle dried oregano for added Mediterranean flavor.
- If packing for later, I keep sauces separate to prevent sogginess.
