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Mediterranean Chickpea Wraps Packed with Flavor

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- 1 can (15 oz) chickpeas - 1 cup cherry tomatoes - 1 cucumber - 1/4 red onion - 1/2 cup Kalamata olives - 1/4 cup fresh parsley - 1/4 cup tahini - 2 tablespoons lemon juice - 1 tablespoon olive oil - Salt and pepper - 4 large whole wheat wraps - Feta cheese for garnish - Additional toppings (e.g., avocado, spinach, etc.) When I prepare Mediterranean Chickpea Wraps, I love using fresh, vibrant ingredients. The base of this dish is chickpeas. They are packed with protein and fiber. A can of chickpeas makes this dish easy. Just drain and rinse them. Next, I add cherry tomatoes. Halved, they bring a sweet and juicy touch. Then, I chop a cucumber. Its crunch balances the soft chickpeas. A quarter of a red onion adds a nice kick. I slice Kalamata olives for a salty, briny flavor. Fresh parsley brightens the dish and adds color. For the creamy dressing, I use tahini, lemon juice, and olive oil. This mix ties all the flavors together. Don't forget salt and pepper to taste. Finally, I wrap it all in large whole wheat wraps. If you're feeling fancy, sprinkle feta cheese on top. You can also add avocado or spinach for extra nutrition. These ingredients make your wraps fun and tasty! {{ingredient_image_1}} 1. Start by draining and rinsing one can of chickpeas. This step helps remove excess salt and enhances flavor. 2. In a large bowl, combine the chickpeas, one cup of halved cherry tomatoes, one diced cucumber, one-fourth of a finely chopped red onion, and half a cup of sliced Kalamata olives. 3. Add one-fourth cup of chopped fresh parsley to the bowl. This adds a nice touch of green and flavor. 4. In a small bowl, whisk together one-fourth cup of tahini, two tablespoons of lemon juice, one tablespoon of olive oil, and a pinch of salt and pepper. Mix until smooth and creamy. 5. Pour the tahini dressing over the chickpea mixture. Gently toss everything together to coat every piece well. 1. Lay out four large whole wheat wraps or pita bread on a clean surface. This makes filling them easier. 2. Spoon an equal portion of the chickpea mixture into the center of each wrap. Leave some space around the edges for folding. 3. If you like, sprinkle some feta cheese on top for extra flavor. 4. Fold the sides of the wrap toward the center. Then, roll it up tightly from the bottom to the top. 5. Repeat this process with the remaining wraps until all are filled and rolled. - Serve the wraps right away for the best taste and texture. - If you're on the go, wrap each one in foil. This keeps them fresh and makes them easy to carry. You can easily adjust this recipe to fit your needs. If you want a vegan wrap, skip the feta cheese. The chickpeas provide plenty of protein and fiber. If you're vegetarian, add feta for a creamier taste. For allergies, swap chickpeas for black beans or lentils. Use any veggies you like, such as bell peppers or spinach. This makes the wrap colorful and tasty. To keep your wraps fresh, store them in an airtight container. Wrap each one in foil or plastic wrap for easy grabbing. They last about three days in the fridge. If you want to freeze them, wrap each one tightly in plastic wrap. Place them in a freezer bag. They can last up to three months. When you're ready to eat, thaw them in the fridge overnight. Reheat in a microwave or a skillet for best results. Want to spice things up? Try adding cumin or paprika to the chickpea mix. Fresh herbs like dill or mint can give a nice twist, too. For some crunch, add sliced radishes or toasted nuts. If you want creaminess, drizzle more tahini on top. You can also mix in some avocado for a rich taste. These tips will help you make your wraps even more delicious! Pro Tips Rinse Your Chickpeas: Rinsing the chickpeas not only removes excess sodium but also helps improve the texture of the wraps. Customize Your Veggies: Feel free to add or substitute any vegetables you like, such as bell peppers or spinach, to enhance the flavor and nutrition. Make It Ahead: Prepare the chickpea mixture in advance and store it in the fridge. Just wrap it fresh before serving to maintain the wrap's integrity. Experiment with Dressings: Try different dressings, like a yogurt-based one or a spicy harissa sauce, to give your wraps a new twist! {{image_2}} You can change the protein in your wraps to keep them exciting. Adding grilled chicken or turkey can give you extra flavor and texture. Simply grill the meat, slice it thin, and add it to your chickpea mix. You can also try using different beans like black beans or kidney beans. They will change the taste and add variety. Let’s explore how to enhance the flavors. You can create Mediterranean-inspired wraps by adding sun-dried tomatoes or roasted red peppers. These ingredients bring depth and richness. For a global twist, consider adding spicy elements like jalapeños or curry seasonings. This can make your wraps a fun and zesty meal. If you need a gluten-free choice, look for alternatives to whole wheat wraps. You can use rice paper wraps or corn tortillas. They will work well with the fillings. If you want a low-carb option, lettuce wraps are a great idea. They are light and fresh, perfect for those watching carbs. How long do Mediterranean Chickpea Wraps last in the fridge? You can store these wraps in the fridge for up to three days. Keep them in an airtight container to maintain freshness. Best storage containers to use Use glass or plastic containers with tight lids. These prevent air from entering and keep the wraps tasty. Can you freeze these wraps? Yes, you can freeze Mediterranean Chickpea Wraps. Wrap each one tightly in foil or plastic wrap. Place them in a freezer-safe bag. Thawing and reheating tips To thaw, move the wraps to the fridge overnight. Reheat them in a microwave or on a skillet until warm. Enjoy them hot! Prepping ingredients in advance You can chop the veggies and mix the dressing a day ahead. This saves time when you're ready to enjoy the wraps. Assembling wraps for easy weekly meals Assemble the wraps when you are ready to eat. This keeps the wraps crisp and fresh. Store the filling and wraps separately for the best taste. Making these wraps is quick and easy. You need just 15 minutes to prep and cook. Here’s the breakdown: - Prep time: 15 minutes - Cooking time: 0 minutes (no cooking needed) - Total time: 15 minutes Yes, you can make these wraps ahead of time! Here are some best practices: - Prep the filling: You can mix the chickpea filling a day before. Store it in the fridge. - Wrap it up: Assemble the wraps up to a few hours before serving. Keep them covered to avoid drying out. - For longer storage: Wrap each one in foil or plastic wrap. This makes them easy to grab later. If you don’t have chickpeas, here are some great substitutes: - Black beans: They add a nice color and flavor. - Cannellini beans: They are creamy and work well in wraps. - Grilled chicken or turkey: For a meat option, these add protein. - Tofu: A great plant-based protein choice. Yes, these wraps are healthy! Here are some benefits: - Fiber-rich: Chickpeas and veggies provide fiber, which helps digestion. - Vitamins and minerals: Tomatoes, cucumbers, and parsley are full of nutrients. - Healthy fats: Olive oil adds heart-healthy fats. - Low in calories: Each wrap has around 300-400 calories, depending on toppings. Enjoy these tasty and healthy wraps! Mediterranean Chickpea Wraps are easy to make and delicious. You learned the key ingredients, preparation steps, and how to customize your wraps. I shared tips on storage and variations to keep things fresh and exciting. Experiment with flavors and enjoy the benefits of healthy eating. These wraps fit any meal, whether at home or on the go. Enjoy creating your perfect wrap and savor the taste of the Mediterranean.

WANT TO SAVE THIS RECIPE?

Looking for a meal that’s both delicious and easy? Mediterranean Chickpea Wraps are here to save the day! These wraps combine fresh ingredients and rich flavors to create a dish you can enjoy any time. They’re perfect for lunch or a quick dinner. In this article, I’ll guide you through simple steps, tasty tips, and fun variations to make your wraps shine. Let’s get started on this flavorful journey!

Why I Love This Recipe

  1. Flavorful Medley: This wrap combines a vibrant mix of Mediterranean flavors, making each bite a delicious experience.
  2. Quick and Easy: With just 15 minutes of prep time, this recipe is perfect for busy days or last-minute meals.
  3. Healthy Ingredients: Packed with protein and fiber from chickpeas, along with fresh veggies, it’s a nutritious choice.
  4. Customizable: You can easily adapt the ingredients based on your preferences or what you have on hand.

Ingredients

Main Ingredients List

– 1 can (15 oz) chickpeas

– 1 cup cherry tomatoes

– 1 cucumber

– 1/4 red onion

– 1/2 cup Kalamata olives

– 1/4 cup fresh parsley

– 1/4 cup tahini

– 2 tablespoons lemon juice

– 1 tablespoon olive oil

– Salt and pepper

– 4 large whole wheat wraps

Optional Ingredients

– Feta cheese for garnish

– Additional toppings (e.g., avocado, spinach, etc.)

When I prepare Mediterranean Chickpea Wraps, I love using fresh, vibrant ingredients. The base of this dish is chickpeas. They are packed with protein and fiber. A can of chickpeas makes this dish easy. Just drain and rinse them.

Next, I add cherry tomatoes. Halved, they bring a sweet and juicy touch. Then, I chop a cucumber. Its crunch balances the soft chickpeas. A quarter of a red onion adds a nice kick. I slice Kalamata olives for a salty, briny flavor. Fresh parsley brightens the dish and adds color.

For the creamy dressing, I use tahini, lemon juice, and olive oil. This mix ties all the flavors together. Don’t forget salt and pepper to taste. Finally, I wrap it all in large whole wheat wraps.

If you’re feeling fancy, sprinkle feta cheese on top. You can also add avocado or spinach for extra nutrition. These ingredients make your wraps fun and tasty!

Step-by-Step Instructions

Preparation Steps

1. Start by draining and rinsing one can of chickpeas. This step helps remove excess salt and enhances flavor.

2. In a large bowl, combine the chickpeas, one cup of halved cherry tomatoes, one diced cucumber, one-fourth of a finely chopped red onion, and half a cup of sliced Kalamata olives.

3. Add one-fourth cup of chopped fresh parsley to the bowl. This adds a nice touch of green and flavor.

4. In a small bowl, whisk together one-fourth cup of tahini, two tablespoons of lemon juice, one tablespoon of olive oil, and a pinch of salt and pepper. Mix until smooth and creamy.

5. Pour the tahini dressing over the chickpea mixture. Gently toss everything together to coat every piece well.

Assembly Instructions

1. Lay out four large whole wheat wraps or pita bread on a clean surface. This makes filling them easier.

2. Spoon an equal portion of the chickpea mixture into the center of each wrap. Leave some space around the edges for folding.

3. If you like, sprinkle some feta cheese on top for extra flavor.

4. Fold the sides of the wrap toward the center. Then, roll it up tightly from the bottom to the top.

5. Repeat this process with the remaining wraps until all are filled and rolled.

Serving Suggestions

– Serve the wraps right away for the best taste and texture.

– If you’re on the go, wrap each one in foil. This keeps them fresh and makes them easy to carry.

Tips & Tricks

Customization Ideas

You can easily adjust this recipe to fit your needs. If you want a vegan wrap, skip the feta cheese. The chickpeas provide plenty of protein and fiber. If you’re vegetarian, add feta for a creamier taste.

For allergies, swap chickpeas for black beans or lentils. Use any veggies you like, such as bell peppers or spinach. This makes the wrap colorful and tasty.

Best Practices for Storage

To keep your wraps fresh, store them in an airtight container. Wrap each one in foil or plastic wrap for easy grabbing. They last about three days in the fridge.

If you want to freeze them, wrap each one tightly in plastic wrap. Place them in a freezer bag. They can last up to three months. When you’re ready to eat, thaw them in the fridge overnight. Reheat in a microwave or a skillet for best results.

Enhancing Flavor and Texture

Want to spice things up? Try adding cumin or paprika to the chickpea mix. Fresh herbs like dill or mint can give a nice twist, too.

For some crunch, add sliced radishes or toasted nuts. If you want creaminess, drizzle more tahini on top. You can also mix in some avocado for a rich taste. These tips will help you make your wraps even more delicious!

Pro Tips

  1. Rinse Your Chickpeas: Rinsing the chickpeas not only removes excess sodium but also helps improve the texture of the wraps.
  2. Customize Your Veggies: Feel free to add or substitute any vegetables you like, such as bell peppers or spinach, to enhance the flavor and nutrition.
  3. Make It Ahead: Prepare the chickpea mixture in advance and store it in the fridge. Just wrap it fresh before serving to maintain the wrap’s integrity.
  4. Experiment with Dressings: Try different dressings, like a yogurt-based one or a spicy harissa sauce, to give your wraps a new twist!

Variations

Different Protein Options

You can change the protein in your wraps to keep them exciting. Adding grilled chicken or turkey can give you extra flavor and texture. Simply grill the meat, slice it thin, and add it to your chickpea mix. You can also try using different beans like black beans or kidney beans. They will change the taste and add variety.

Flavor Profiles

Let’s explore how to enhance the flavors. You can create Mediterranean-inspired wraps by adding sun-dried tomatoes or roasted red peppers. These ingredients bring depth and richness. For a global twist, consider adding spicy elements like jalapeños or curry seasonings. This can make your wraps a fun and zesty meal.

Gluten-Free Options

If you need a gluten-free choice, look for alternatives to whole wheat wraps. You can use rice paper wraps or corn tortillas. They will work well with the fillings. If you want a low-carb option, lettuce wraps are a great idea. They are light and fresh, perfect for those watching carbs.

Storage Info

Refrigeration Guidelines

How long do Mediterranean Chickpea Wraps last in the fridge?

You can store these wraps in the fridge for up to three days. Keep them in an airtight container to maintain freshness.

Best storage containers to use

Use glass or plastic containers with tight lids. These prevent air from entering and keep the wraps tasty.

Freezing Instructions

Can you freeze these wraps?

Yes, you can freeze Mediterranean Chickpea Wraps. Wrap each one tightly in foil or plastic wrap. Place them in a freezer-safe bag.

Thawing and reheating tips

To thaw, move the wraps to the fridge overnight. Reheat them in a microwave or on a skillet until warm. Enjoy them hot!

Meal Prep Ideas

Prepping ingredients in advance

You can chop the veggies and mix the dressing a day ahead. This saves time when you’re ready to enjoy the wraps.

Assembling wraps for easy weekly meals

Assemble the wraps when you are ready to eat. This keeps the wraps crisp and fresh. Store the filling and wraps separately for the best taste.

FAQs

How long does it take to make Mediterranean Chickpea Wraps?

Making these wraps is quick and easy. You need just 15 minutes to prep and cook. Here’s the breakdown:

– Prep time: 15 minutes

– Cooking time: 0 minutes (no cooking needed)

– Total time: 15 minutes

Can I make these wraps ahead of time?

Yes, you can make these wraps ahead of time! Here are some best practices:

– Prep the filling: You can mix the chickpea filling a day before. Store it in the fridge.

– Wrap it up: Assemble the wraps up to a few hours before serving. Keep them covered to avoid drying out.

– For longer storage: Wrap each one in foil or plastic wrap. This makes them easy to grab later.

What can I substitute for chickpeas?

If you don’t have chickpeas, here are some great substitutes:

– Black beans: They add a nice color and flavor.

– Cannellini beans: They are creamy and work well in wraps.

– Grilled chicken or turkey: For a meat option, these add protein.

– Tofu: A great plant-based protein choice.

Are Mediterranean Chickpea Wraps healthy?

Yes, these wraps are healthy! Here are some benefits:

– Fiber-rich: Chickpeas and veggies provide fiber, which helps digestion.

– Vitamins and minerals: Tomatoes, cucumbers, and parsley are full of nutrients.

– Healthy fats: Olive oil adds heart-healthy fats.

– Low in calories: Each wrap has around 300-400 calories, depending on toppings.

Enjoy these tasty and healthy wraps!

Mediterranean Chickpea Wraps are easy to make and delicious. You learned the key ingredients, preparation steps, and how to customize your wraps. I shared tips on storage and variations to keep things fresh and exciting.

Experiment with flavors and enjoy the benefits of healthy eating. These wraps fit any meal, whether at home or on the go. Enjoy creating your perfect wrap and savor the taste of the Mediterranea

- 1 can (15 oz) chickpeas - 1 cup cherry tomatoes - 1 cucumber - 1/4 red onion - 1/2 cup Kalamata olives - 1/4 cup fresh parsley - 1/4 cup tahini - 2 tablespoons lemon juice - 1 tablespoon olive oil - Salt and pepper - 4 large whole wheat wraps - Feta cheese for garnish - Additional toppings (e.g., avocado, spinach, etc.) When I prepare Mediterranean Chickpea Wraps, I love using fresh, vibrant ingredients. The base of this dish is chickpeas. They are packed with protein and fiber. A can of chickpeas makes this dish easy. Just drain and rinse them. Next, I add cherry tomatoes. Halved, they bring a sweet and juicy touch. Then, I chop a cucumber. Its crunch balances the soft chickpeas. A quarter of a red onion adds a nice kick. I slice Kalamata olives for a salty, briny flavor. Fresh parsley brightens the dish and adds color. For the creamy dressing, I use tahini, lemon juice, and olive oil. This mix ties all the flavors together. Don't forget salt and pepper to taste. Finally, I wrap it all in large whole wheat wraps. If you're feeling fancy, sprinkle feta cheese on top. You can also add avocado or spinach for extra nutrition. These ingredients make your wraps fun and tasty! {{ingredient_image_1}} 1. Start by draining and rinsing one can of chickpeas. This step helps remove excess salt and enhances flavor. 2. In a large bowl, combine the chickpeas, one cup of halved cherry tomatoes, one diced cucumber, one-fourth of a finely chopped red onion, and half a cup of sliced Kalamata olives. 3. Add one-fourth cup of chopped fresh parsley to the bowl. This adds a nice touch of green and flavor. 4. In a small bowl, whisk together one-fourth cup of tahini, two tablespoons of lemon juice, one tablespoon of olive oil, and a pinch of salt and pepper. Mix until smooth and creamy. 5. Pour the tahini dressing over the chickpea mixture. Gently toss everything together to coat every piece well. 1. Lay out four large whole wheat wraps or pita bread on a clean surface. This makes filling them easier. 2. Spoon an equal portion of the chickpea mixture into the center of each wrap. Leave some space around the edges for folding. 3. If you like, sprinkle some feta cheese on top for extra flavor. 4. Fold the sides of the wrap toward the center. Then, roll it up tightly from the bottom to the top. 5. Repeat this process with the remaining wraps until all are filled and rolled. - Serve the wraps right away for the best taste and texture. - If you're on the go, wrap each one in foil. This keeps them fresh and makes them easy to carry. You can easily adjust this recipe to fit your needs. If you want a vegan wrap, skip the feta cheese. The chickpeas provide plenty of protein and fiber. If you're vegetarian, add feta for a creamier taste. For allergies, swap chickpeas for black beans or lentils. Use any veggies you like, such as bell peppers or spinach. This makes the wrap colorful and tasty. To keep your wraps fresh, store them in an airtight container. Wrap each one in foil or plastic wrap for easy grabbing. They last about three days in the fridge. If you want to freeze them, wrap each one tightly in plastic wrap. Place them in a freezer bag. They can last up to three months. When you're ready to eat, thaw them in the fridge overnight. Reheat in a microwave or a skillet for best results. Want to spice things up? Try adding cumin or paprika to the chickpea mix. Fresh herbs like dill or mint can give a nice twist, too. For some crunch, add sliced radishes or toasted nuts. If you want creaminess, drizzle more tahini on top. You can also mix in some avocado for a rich taste. These tips will help you make your wraps even more delicious! Pro Tips Rinse Your Chickpeas: Rinsing the chickpeas not only removes excess sodium but also helps improve the texture of the wraps. Customize Your Veggies: Feel free to add or substitute any vegetables you like, such as bell peppers or spinach, to enhance the flavor and nutrition. Make It Ahead: Prepare the chickpea mixture in advance and store it in the fridge. Just wrap it fresh before serving to maintain the wrap's integrity. Experiment with Dressings: Try different dressings, like a yogurt-based one or a spicy harissa sauce, to give your wraps a new twist! {{image_2}} You can change the protein in your wraps to keep them exciting. Adding grilled chicken or turkey can give you extra flavor and texture. Simply grill the meat, slice it thin, and add it to your chickpea mix. You can also try using different beans like black beans or kidney beans. They will change the taste and add variety. Let’s explore how to enhance the flavors. You can create Mediterranean-inspired wraps by adding sun-dried tomatoes or roasted red peppers. These ingredients bring depth and richness. For a global twist, consider adding spicy elements like jalapeños or curry seasonings. This can make your wraps a fun and zesty meal. If you need a gluten-free choice, look for alternatives to whole wheat wraps. You can use rice paper wraps or corn tortillas. They will work well with the fillings. If you want a low-carb option, lettuce wraps are a great idea. They are light and fresh, perfect for those watching carbs. How long do Mediterranean Chickpea Wraps last in the fridge? You can store these wraps in the fridge for up to three days. Keep them in an airtight container to maintain freshness. Best storage containers to use Use glass or plastic containers with tight lids. These prevent air from entering and keep the wraps tasty. Can you freeze these wraps? Yes, you can freeze Mediterranean Chickpea Wraps. Wrap each one tightly in foil or plastic wrap. Place them in a freezer-safe bag. Thawing and reheating tips To thaw, move the wraps to the fridge overnight. Reheat them in a microwave or on a skillet until warm. Enjoy them hot! Prepping ingredients in advance You can chop the veggies and mix the dressing a day ahead. This saves time when you're ready to enjoy the wraps. Assembling wraps for easy weekly meals Assemble the wraps when you are ready to eat. This keeps the wraps crisp and fresh. Store the filling and wraps separately for the best taste. Making these wraps is quick and easy. You need just 15 minutes to prep and cook. Here’s the breakdown: - Prep time: 15 minutes - Cooking time: 0 minutes (no cooking needed) - Total time: 15 minutes Yes, you can make these wraps ahead of time! Here are some best practices: - Prep the filling: You can mix the chickpea filling a day before. Store it in the fridge. - Wrap it up: Assemble the wraps up to a few hours before serving. Keep them covered to avoid drying out. - For longer storage: Wrap each one in foil or plastic wrap. This makes them easy to grab later. If you don’t have chickpeas, here are some great substitutes: - Black beans: They add a nice color and flavor. - Cannellini beans: They are creamy and work well in wraps. - Grilled chicken or turkey: For a meat option, these add protein. - Tofu: A great plant-based protein choice. Yes, these wraps are healthy! Here are some benefits: - Fiber-rich: Chickpeas and veggies provide fiber, which helps digestion. - Vitamins and minerals: Tomatoes, cucumbers, and parsley are full of nutrients. - Healthy fats: Olive oil adds heart-healthy fats. - Low in calories: Each wrap has around 300-400 calories, depending on toppings. Enjoy these tasty and healthy wraps! Mediterranean Chickpea Wraps are easy to make and delicious. You learned the key ingredients, preparation steps, and how to customize your wraps. I shared tips on storage and variations to keep things fresh and exciting. Experiment with flavors and enjoy the benefits of healthy eating. These wraps fit any meal, whether at home or on the go. Enjoy creating your perfect wrap and savor the taste of the Mediterranean.

Mediterranean Chickpea Delight Wraps

A fresh and flavorful wrap filled with chickpeas, vegetables, and a creamy tahini dressing.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • to taste salt and pepper
  • 4 large whole wheat wraps (or pita bread)
  • optional Feta cheese for garnish

Instructions
 

  • In a large bowl, combine the drained chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, and fresh parsley.
  • In a separate small bowl, whisk together the tahini, lemon juice, olive oil, salt, and pepper until smooth and well combined.
  • Pour the tahini dressing over the chickpea mixture and gently toss to coat everything evenly.
  • Lay out the whole wheat wraps or pita bread on a clean surface.
  • Spoon an equal portion of the chickpea mixture onto the center of each wrap, leaving space around the edges for folding.
  • If desired, sprinkle some feta cheese on top of the mixture for added flavor.
  • Fold the sides of the wrap towards the center, then roll it up tightly from the bottom to the top.
  • Repeat with the remaining wraps.
  • Serve immediately, or wrap each one in foil for an easy on-the-go meal.

Notes

Optional feta cheese can be added for extra flavor.
Keyword chickpeas, healthy, vegetarian, wraps

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