Okay, I know I’ll sound like I’m putting myself on a pedestal, but I created these Mediterranean chickpea wraps and I seriously haven’t eaten anything this delicious in quite a while.
These Mediterranean-inspired veggie wraps are my lazy version of falafel and they come with an easy meal prep option. So, if you’re looking to add more vegetarian Mediterranean diet recipes to your meal plan these chickpea wraps will do! They are perfect for dinner, could also be good for lunch, but there’s a lot of garlic inside – just FIY if you’re gonna talk to others who don’t like the smell of garlic.
They’re also great to share with the family and are super healthy, incredibly delicious and worth your time and efforts!
Now, I’m done with kissing these Mediterranean chickpea wraps’ butts. Let’s look at their cute pictures for a change, mkay?
Mediterranean Chickpea Wraps
They look like you’d want to eat them, right? Why wouldn’t you want to eat them? They’re perfect. They’re
- spicy
- fresh
- full of flavor
- filled with garlic (which is an essential ingredient for happiness)
- easy to make
- healthy
- plant-based
- good source of protein and fiber
And they’re so delicious. When I think of them I think of the word flavor. All of those different flavors combining and making me salivate right now. You know how people can describe food very well and make haikus about their lunches? Not one of them…I’m more of a math person:
These Chickpea Wraps = DELICIOUS
How To Make Chickpea Wraps
There are different parts to these chickpea wraps. The process involves preparing all of them and then wrapping them together in a tortilla. This is what you’ll fill the tortilla with:
- some spicy chickpeas that you’ll make using canned chickpeas in 5 minutes on the stove
- garlicky tahini sauce that you’ll mix together in 2 minutes using tahini, lemon, garlic and some water
- hummus that you can either buy or make yourself using this recipe
- a fresh tomato cucumber salad that you’ll find on my sister’s blog here (I used no avocado!)
- some spinach that you’ll just need to buy and wash
And that’s 5 things and you’re set!
Meal Prep Option
You can prep all parts ahead of time aside from the salad, but don’t actually wrap for meal prep. Keep the filling of the wraps refrigerated separately in airtight containers.
Also, while I wouldn’t make the salad ahead, you can chop some cucumbers, wash some cherry tomatoes, slice some scallions and olives and store in the fridge for 3-4 days in airtight containers. Once it’s time to eat – assemble those chickpea wraps and you’ll be a happy person!
Okay, here’s the recipe!
Mediterranean Chickpea Wraps
Make these delicious Mediterranean chickpea wraps - they're ready in under 30 minutes, full of flavor, healthy and spicy. Perfect vegan dinner recipe that you can meal prep or share with the family!
Ingredients
- 1 cup chickpeas, canned, rinsed and drained
- 2 garlic cloves, minced
- 1/2 tsp dried mint
- 1 1/2 Tbsp tahini
- 1 Tbsp lemon juice
- 1 tsp crushed red pepper
- 1 Tbsp olive oil
- 1/2 cup spinach
- hummus (no chili powder)
- 1x tomato cucumber avocado salad
- 4 small tortillas
Instructions
For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. Add 1 garlic clove, the dried mint and the crushed red pepper. Stir until all chickpeas are coated. Then turn the heat off.
Tahini Sauce: In a small jar or a bowl mix the tahini with the lemon juice and garlic. Add 1-2 Tbsp of water until you reach the desired texture and creaminess. I used 2 Tbsp of water in this recipe.
Arranging the wraps: In the middle of the tortilla add a handful of spinach leaves, 2-3 Tbsp of chickpeas, 2 Tbsp of hummus, 2-3 Tbsp of the tomato-cucumber salad. Finally spread a tbsp of the tahini sauce over everything and wrap.
Serve immediately or go for the meal prep option described in the notes.
Notes
Meal Prep Option. To Meal prep these wraps for the week ahead, don't assemble them. Simply leave all parts of the recipe in separate containers. So prepare hummus, chickpeas, tahini sauce and keep them in separate airtitght containers in the fridge. The salad will not keep well, but you can add whole cherry tomatoes, chopped olives and scallions to your wraps. Assemble the wraps right before you want to eat them, because they will get soggy if you keep them too long.
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 485Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 490mgCarbohydrates: 66gFiber: 11gSugar: 7gProtein: 16g
Hopefully, you’ll enjoy these as much as I did! I’ve been thinking about them all the time and they’re slowly turning into an obsession. But it’s a healthy obsession. There’s is no such thing and we all know it, but who cares these wraps are so good!
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Originally published in February 2020 and updated in May 2025.