Mediterranean Chickpea Wraps

Mediterranean Chickpea Wraps
A rainy afternoon, warm spices simmering on the stove, and a basket of soft flatbreads — that’s where this little recipe was born, perfect for cozy fall evenings when you want something simple, comforting, and full of seasonal flavor.

Introduction
There’s something about Mediterranean Chickpea Wraps that makes them a reader favorite: they balance hearty chickpeas, bright herbs, and tangy cheese in a way that feels both nourishing and a little indulgent. If you adore seasonal, hand-held treats for family dinners or weekend lunches, these wraps will quickly become part of your rotation. For another warm, skillet-style chickpea supper you can serve alongside, try this Mediterranean chickpea skillet with spinach for an easy pairing.

Ingredients
Makes 4 wraps

• 2 (15 oz) cans chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 small red onion, finely sliced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup kalamata olives, sliced
• 1/3 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 4 large whole-wheat or plain flatbreads (use gluten-free wraps if desired)
• 1/2 cup plain yogurt or a dairy-free yogurt alternative for drizzling

Step-by-step Instructions

1. Prepare the chickpeas: Heat olive oil in a large skillet over medium heat. Add the red onion and sauté 3–4 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.
2. Spice and crisp: Add the drained chickpeas, cumin, smoked paprika, salt, and pepper. Cook, stirring occasionally, until the chickpeas are warmed through and a few start to crisp at the edges — about 6–8 minutes.
3. Make the quick salad: In a bowl combine cherry tomatoes, cucumber, olives, parsley, lemon juice, and a pinch of salt. This bright salad cuts through the richness and adds texture.
4. Warm the wraps: Lightly warm your flatbreads in a dry skillet or microwave for 10 seconds to make them pliable.
5. Assemble: Spoon a generous portion of the chickpea mixture down the center of each wrap. Top with the tomato-cucumber salad, crumbled feta, and a drizzle of yogurt. Fold the sides and roll snugly.
6. Optional finish: For a warm, crisp exterior, place the filled wraps seam-side down in a hot skillet and press gently for 1–2 minutes per side until golden.

Tips for Success

• Use sturdy flatbreads so they hold the filling without tearing. If you prefer lighter options, large lettuce leaves work beautifully.
• Don’t skip crisping a few chickpeas — the little toasted bits add a lovely contrast to the creamy feta and yogurt.
• Taste and adjust seasoning after adding lemon juice; acidity can change how much salt you need.
• Make the chickpea filling ahead and toast the wraps just before serving for a quick weeknight dinner. For more make-ahead salad ideas, see this chickpea avocado salad with creamy feta inspiration.

Possible Variations

• Gluten-free: Swap the flatbreads for certified gluten-free wraps, corn tortillas, or large butter lettuce leaves.
• Protein boost: Stir in a spoonful of tahini or a sprinkle of toasted pine nuts for extra richness.
• Streusel topping (savory): For a surprising crunchy layer, mix 1/4 cup panko crumbs (or gluten-free crumbs), 2 tablespoons olive oil, 1 teaspoon za’atar, and a pinch of salt; toast in a skillet until golden and sprinkle over the filling. This savory streusel gives a bakery-style crunch that pairs well with the soft chickpeas.
• Vegan: Use dairy-free yogurt and omit or substitute the feta with a crumbly plant-based cheese.
• Serve with a crisp side salad or transform leftovers into a hearty bowl like this chickpea feta avocado dinner salad for a different dinner the next day.

Storage Recommendations

• Refrigerator: Store components separately (chickpea filling and salad) in airtight containers for up to 4 days. Assemble and toast wraps just before eating for best texture.
• Freezing: Cooked chickpea filling can be frozen for up to 3 months. Thaw overnight in the fridge and reheat in a skillet. Avoid freezing assembled wraps — the flatbread will get soggy.
• Reheating: Reheat the filling on the stovetop to revive some crispness, and warm the flatbread separately before assembling.

Conclusion

For a meal that feels like a cozy fall hug and travels perfectly to the office or picnic, these Mediterranean Chickpea Wraps are a top pick — easy to make, flexible, and full of seasonal comfort. For an alternate meal-prep version with tips on storing and packing, check this helpful guide: Mediterranean Chickpea Wraps (Meal Prep Option) – Beauty Bites.

FAQs

1. How long do Mediterranean Chickpea Wraps stay fresh?

• If stored assembled in the fridge, they’re best eaten within 24 hours to avoid sogginess. Storing components separately keeps everything fresh for up to 3–4 days.

2. Can I make these wraps gluten-free?

• Yes. Use certified gluten-free wraps, corn tortillas, or large lettuce leaves as a fresh, low-carb alternative.

3. What’s a good dairy-free alternative to feta in the wraps?

• Use a tangy plant-based crumbly cheese or omit the cheese and add extra olives and a squeeze of lemon for brightness.

4. Can I prepare the chickpea filling ahead of time?

• Definitely. The chickpea mixture stores well in the refrigerator for up to 4 days and reheats nicely in a skillet for a quick assembly later.

Mediterranean Chickpea Wraps

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• Author: mateo
• Total Time: 35 minutes
• Yield: 4 servings
• Diet: Vegetarian

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Description

Hearty chickpeas, bright herbs, and tangy cheese wrapped in soft flatbreads for a cozy fall meal.

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Ingredients

• 2 (15 oz) cans chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 small red onion, finely sliced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup kalamata olives, sliced
• 1/3 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 4 large whole-wheat or plain flatbreads
• 1/2 cup plain yogurt or dairy-free yogurt alternative for drizzling

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Instructions

1. Heat olive oil in a large skillet over medium heat. Add the red onion and sauté for 3–4 minutes until softened. Stir in minced garlic and cook for 30 seconds until fragrant.
2. Add the drained chickpeas, cumin, smoked paprika, salt, and pepper. Cook, stirring occasionally, until the chickpeas are warmed through and a few start to crisp at the edges, about 6–8 minutes.
3. In a bowl, combine cherry tomatoes, cucumber, olives, parsley, lemon juice, and a pinch of salt to make the salad.
4. Lightly warm your flatbreads in a dry skillet or microwave for 10 seconds.
5. Spoon a generous portion of the chickpea mixture down the center of each wrap. Top with the salad, crumbled feta, and a drizzle of yogurt. Fold the sides and roll snugly.
6. For a crispy exterior, place the filled wraps seam-side down in a hot skillet and press gently for 1–2 minutes per side until golden.

Notes

Use sturdy flatbreads to hold the filling without tearing. Components store separately to maintain freshness.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Sautéing
• Cuisine: Mediterranean