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Mediterranean Chickpea Feta Wrap Recipe
Ash Tyrrell

Mediterranean Chickpea Feta Wrap Recipe

I have to tell you — every time I make this Mediterranean Chickpea Feta Wrap, 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.
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Total Time 15 minutes
Servings: 4
Ingredients Method Notes

Ingredients
  

  • 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.

Method
 

  1. 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.
  2. 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.
  3. 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.