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Mediterranean Chickpea Wraps

Mediterranean Chickpea Wraps: Healthy Flavor in Every Bite

Mediterranean Chickpea Wraps are a quick, healthy meal with vibrant flavors and nutritious ingredients.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 wraps
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Wraps
  • 1 cup canned chickpeas rinsed and drained
  • 1 tablespoon extra virgin olive oil for cooking
  • 1 clove garlic minced
  • 1 teaspoon dried mint or fresh mint
  • 1 pinch crushed red pepper optional
  • 4 pieces tortilla whole wheat or gluten-free options
  • 2 cups spinach leaves or mixed greens
  • 1/2 cup hummus store-bought or homemade
  • 1 cup tomato-cucumber salad customizable proportions
  • 1/4 cup tahini for sauce
  • 2 tablespoons lemon juice for sauce
  • 1-2 tablespoons water for tahini sauce consistency

Equipment

  • Non-stick pan
  • bowl
  • Whisk

Method
 

Cooking Steps
  1. Heat 1 cup of canned chickpeas with 1 tablespoon of olive oil over medium heat.
  2. Add 1 minced garlic clove, a sprinkle of dried mint, and a pinch of crushed red pepper.
  3. Cook for about 5 minutes until heated through.
  4. In another bowl, whisk together 1/4 cup tahini, 2 tablespoons lemon juice, and 1 minced garlic clove.
  5. Gradually add 1-2 tablespoons of water to reach a creamy consistency.
  6. Lay out a tortilla and spread a layer of hummus in the center.
  7. Top with spinach leaves, cooked chickpeas, and tomato-cucumber salad.
  8. Drizzle with tahini sauce, wrap tightly, and serve immediately.

Nutrition

Serving: 1wrapCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 500mgPotassium: 400mgFiber: 10gSugar: 3gVitamin A: 2000IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

Store wrap components separately in airtight containers to maintain freshness. Mix up the vegetables for different flavors.

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