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Fresh Mediterranean Chickpea Salad Wrap

fresh Mediterranean chickpea salad wrap - featured image
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A light, fresh, and protein-packed Mediterranean chickpea salad wrapped in whole wheat or gluten-free flatbreads, perfect for a quick and satisfying meal.

Ingredients

Scale
  • 1 can (15 oz/425 g) chickpeas, drained and rinsed
  • 2 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 clove garlic, minced
  • 1 small cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup (75 g) feta cheese, crumbled (optional)
  • Salt and black pepper to taste
  • 4 large whole wheat or gluten-free wraps

Instructions

  1. Drain and rinse the chickpeas. Place them in a mixing bowl and lightly mash with a fork or potato masher until chunky but not a paste (about 2-3 minutes).
  2. In a small bowl, whisk together olive oil, fresh lemon juice, minced garlic, salt, and black pepper to make the dressing.
  3. Add diced cucumber, cherry tomatoes, and finely chopped red onion to the mashed chickpeas.
  4. Pour the dressing over the chickpea and veggie mixture and toss gently but thoroughly to coat evenly.
  5. Fold in chopped parsley and crumbled feta cheese if using. Taste and adjust seasoning as needed.
  6. Warm the wraps briefly in a dry skillet or microwave for 10-15 seconds to make them pliable.
  7. Spoon the chickpea salad evenly onto each wrap, spread it out, then roll or fold tightly to hold everything together.
  8. Optionally, slice the wraps diagonally before serving.

Notes

Lightly mash chickpeas for best texture; warm wraps briefly to prevent cracking; prepare salad up to a day ahead and assemble wraps just before eating to keep textures fresh; omit feta or substitute with plant-based cheese for dairy-free version; fresh lemon juice preferred but white wine vinegar can be used.

Nutrition

Keywords: chickpea salad wrap, Mediterranean wrap, healthy wrap, vegetarian wrap, quick lunch, light meal, gluten-free wrap option, vegan option

Find it online: https://flurpchef.com/fresh-mediterranean-chickpea-salad-wrap-easy-light-meal-recipe-ideas/