Go Back
- 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cucumber, diced - 1 cup cherry tomatoes, halved - 1/2 red onion, thinly sliced - 1/2 cup feta cheese, crumbled - 1/4 cup Kalamata olives, pitted and sliced - 2 tablespoons fresh parsley, chopped - 2 tablespoons fresh mint, chopped - Juice of 1 lemon - 3 tablespoons olive oil - 1 teaspoon dried oregano - Salt and pepper to taste - 4 whole wheat or spinach wraps The key ingredients for Greek chickpea wraps are chickpeas, fresh veggies, and feta cheese. Chickpeas give protein and texture. Fresh cucumber and tomatoes add crunch and color. Red onion brings a mild bite. Feta cheese adds creaminess and saltiness, while Kalamata olives offer a briny flavor that makes your wraps pop. Fresh herbs are vital for these wraps. Parsley and mint brighten the dish. They add freshness and enhance the flavors. When you use fresh herbs, you create a more vibrant and tasty experience. You can also play with herbs based on your taste. Try dill or basil for a twist. If you have allergies or dietary preferences, you can swap some ingredients. Use a dairy-free cheese if you're vegan. You can replace chickpeas with black beans for a different flavor. If you are gluten-free, use lettuce leaves instead of wraps. This keeps the meal light and fresh. {{ingredient_image_1}} - Combining Ingredients in a Bowl Start by draining and rinsing one can of chickpeas. In a large bowl, mix the chickpeas with 1 cup of diced cucumber, 1 cup of halved cherry tomatoes, and 1/2 of a thinly sliced red onion. Add 1/2 cup of crumbled feta cheese and 1/4 cup of sliced Kalamata olives. Finally, toss in 2 tablespoons each of chopped parsley and mint. This mix gives a fresh taste. - Making the Dressing In a separate small bowl, whisk together the juice of one lemon, 3 tablespoons of olive oil, 1 teaspoon of dried oregano, and add salt and pepper to taste. This dressing adds flavor and richness. - Tossing and Coating All Ingredients Pour the dressing over the chickpea mixture. Gently toss everything together. Ensure all ingredients are well coated. This step is key for flavor. - Laying Out the Wraps Lay out your whole wheat or spinach wraps on a clean, flat surface. Make sure they are ready to fill. - Portioning the Chickpea Filling Spoon an equal amount of the chickpea mixture onto the center of each wrap. Leave some space at the edges. This space helps with folding. - Folding and Rolling the Wraps Fold the sides of each wrap inward. Then, roll the wrap from the bottom up tightly. This secures the filling inside. - Reasons to Grill the Wraps Grilling adds a nice crunch and warmth to the wraps. It enhances the flavors and makes them even more enjoyable. - Tips for Achieving Perfect Crispiness If you choose to grill, heat a pan on medium. Grill each wrap for 2-3 minutes on each side. Look for a light golden color. This gives you a crispy outside while keeping the filling warm. Fresh ingredients make all the difference. Use ripe tomatoes, crisp cucumbers, and vibrant herbs. This gives your wraps a bright taste. You can also try adding spices. A pinch of smoked paprika or a dash of cumin can add warmth. Experiment with different herbs, like dill or basil, for a unique twist. To save time, prep your chickpea mixture a day in advance. Store it in the fridge. This lets the flavors blend well. When you are ready to eat, just wrap it up. For storing wraps, place them in an airtight container. They will stay fresh longer. If you make them early, keep the filling separate. This helps prevent sogginess. Pair your wraps with sides like a small Greek salad or hummus. This gives you more flavor and texture. You can also serve them with tzatziki for a refreshing dip. For presentation, slice the wraps in half before serving. Arrange them on a colorful plate. Garnish with extra herbs for a pop of color. Pro Tips Use Fresh Herbs: Fresh parsley and mint elevate the flavor of your wraps. Always opt for fresh over dried when possible for a vibrant taste. Customize Your Wraps: Feel free to add other vegetables like bell peppers or avocados for extra nutrition and flavor. Tailor the wraps to your liking! Grilling Option: Grilling the wraps adds a nice crunch and enhances the flavors. If you choose to grill, keep an eye on them to prevent burning. Make Ahead: Prepare the chickpea mixture in advance and store it in the fridge. This makes for a quick assembly when you're ready to enjoy your wraps! {{image_2}} For those who eat meat, you can add grilled chicken or shrimp. Both options give more protein. You can also use turkey for a leaner choice. For a heartier wrap, consider adding cooked quinoa. It adds great texture and helps fill you up. If you're vegan, keep the chickpeas as your main filling. You can also include other veggies like roasted peppers or zucchini. Avocado is a great addition for creaminess. Try adding a touch of tahini for an extra flavor boost. You can use lettuce leaves if you want a lighter option. They add crunch and freshness. Romaine or butter lettuce works best. If you prefer flatbreads, whole wheat or spinach wraps are tasty choices. They hold the filling well. For those who need gluten-free options, try brown rice wraps. They are flexible and easy to find. Corn tortillas are also a great choice. They add a nice flavor and keep everything together. Instead of a wrap, you can turn this dish into a salad. Use a bowl as your base and layer in all your favorite ingredients. Start with a bed of fresh greens. Then, add the chickpea mixture on top. For a fresh twist, drizzle the dressing over the salad. Toss it gently before serving. This way, you keep all the flavors while enjoying a different texture. It’s a great way to enjoy your meal without using any wraps. To store leftover wraps, wrap them tightly in plastic wrap or parchment paper. Place them in the fridge. They stay fresh for about 2-3 days. Check the wraps for any signs of spoilage before eating. Ingredients like chickpeas, cucumbers, and tomatoes remain tasty for this time. Feta and olives can last longer, but they add a unique flavor to the wraps. To freeze wraps, first, prepare them as usual. Then, wrap each one in plastic wrap. Place the wrapped wraps in a freezer-safe bag. They will stay fresh for up to 3 months. When you want to eat one, remove it from the freezer. Thaw it in the fridge overnight. Reheat in a pan for a few minutes until warm. I recommend using airtight containers for storing leftover wraps. This helps keep them fresh. Glass containers work great because they do not stain. To avoid sogginess, add a paper towel in the container. It absorbs extra moisture. This way, your wraps stay crisp and delicious! Yes, you can use other beans. Black beans, kidney beans, or white beans work well. Each type has its own taste. Black beans add a richer flavor. Kidney beans give a hearty texture, while white beans are mild and creamy. Serve these wraps cold or warm. They taste great right after you make them. If you want a warm touch, grill them for a few minutes. Pair them with a side of tzatziki or a fresh salad for extra flavor. Yes, you can prepare the filling a day ahead. Store it in the fridge. This saves time on busy days. Just wrap them right before serving. You can also pack them in lunch boxes for a tasty meal. You can add your favorite veggies, like bell peppers or spinach. Swap feta for another cheese, like goat cheese. Add spices like cumin or chili for a kick. Make it your own by mixing different flavors and textures. Greek chickpea wraps are easy to make, tasty, and healthy. We covered the key ingredients, fresh herbs, and substitutions for different diets. The step-by-step guide helps you prepare the chickpea mixture and perfect your wrapping technique. I shared tips to boost flavor, meal prep advice, and serving ideas. You can also explore variations like salad bowls or gluten-free options. In the end, these wraps offer many ways to enjoy nutritious meals. Get creative, have fun, and make them your own!

Greek Chickpea Wraps

A fresh and healthy wrap filled with chickpeas, vegetables, and feta cheese, perfect for a quick meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 3 minutes
Total Time 15 minutes
Course Main Course
Cuisine Greek
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 0.5 medium red onion, thinly sliced
  • 0.5 cup feta cheese, crumbled
  • 0.25 cup Kalamata olives, pitted and sliced
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • 1 medium lemon, juiced
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • to taste salt and pepper
  • 4 whole wheat or spinach wraps

Instructions
 

  • In a large mixing bowl, combine the drained chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, crumbled feta cheese, sliced olives, chopped parsley, and chopped mint.
  • In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and pepper to create a dressing.
  • Pour the dressing over the chickpea mixture and toss gently until the ingredients are well coated.
  • Lay out the whole wheat or spinach wraps on a clean surface.
  • Spoon an equal amount of the chickpea mixture onto the center of each wrap, leaving some space at the edges for folding.
  • Fold the sides of the wrap inward, then roll from the bottom up to create a tight wrap.
  • Optionally, you can grill the wraps on a pan over medium heat for 2-3 minutes on each side until warm and slightly crispy, but this is not necessary.
  • Slice the wraps in half and serve immediately, or wrap them in parchment paper for a grab-and-go meal.

Notes

Optionally grill the wraps for added texture.
Keyword chickpeas, healthy, vegetarian, wraps