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Mediterranean Chickpea Wraps Recipe

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4.1 from 13 reviews

Easy and healthy Mediterranean chickpea wraps that are vegan, full of flavor, and perfect for a quick Mediterranean-inspired dinner or meal prep. This recipe uses simple whole food ingredients and features a spicy, fresh chickpea filling with tahini sauce, hummus, and a vibrant tomato cucumber avocado salad all wrapped in soft tortillas.

Ingredients

For the Chickpeas

  • 1 cup chickpeas, canned, rinsed and drained
  • 2 garlic cloves, minced
  • 1/2 tsp dried mint
  • 1 tsp crushed red pepper
  • 1 Tbsp olive oil

Tahini Sauce

  • 1 1/2 Tbsp tahini
  • 1 Tbsp lemon juice
  • 1 garlic clove, minced
  • 1-2 Tbsp water (used 2 Tbsp)

Wrap Assembly

  • 1/2 cup fresh spinach leaves
  • Hummus (no chili powder), about 2 Tbsp per wrap
  • Tomato cucumber avocado salad, about 2-3 Tbsp per wrap
  • 4 small tortillas

Instructions

  1. Cook the Chickpeas: In a non-stick pan, heat 1 Tbsp olive oil over medium heat. Add 1 cup rinsed and drained chickpeas, 1 minced garlic clove, 1/2 tsp dried mint, and 1 tsp crushed red pepper. Stir constantly to coat the chickpeas with the spices and oil. Cook for about 5 minutes until warmed through and fragrant. Turn off the heat and set aside.
  2. Prepare the Tahini Sauce: In a small bowl or jar, combine 1 1/2 Tbsp tahini, 1 Tbsp lemon juice, and 1 minced garlic clove. Gradually add 1-2 Tbsp water until you achieve a creamy and smooth consistency. For this recipe, 2 Tbsp water was used.
  3. Assemble the Wraps: Lay out a tortilla and place a handful of fresh spinach in the center. Add 2-3 Tbsp of the cooked chickpeas on top of the spinach. Spoon 2 Tbsp of hummus over the chickpeas, then add 2-3 Tbsp of tomato cucumber avocado salad. Drizzle a tablespoon of tahini sauce over everything. Wrap tightly to enclose the filling.
  4. Serve or Store: Serve the wraps immediately for the freshest taste, or prepare them ahead for meal prep. If storing, keep the wrap components separate and assemble before eating to maintain texture and freshness.

Notes

  • This recipe is ideal for vegan meal prep; keep ingredients separated and assemble wraps just before eating.
  • Adjust the crushed red pepper to your preferred spice level.
  • You can substitute tortillas with gluten-free wraps if needed.
  • Use fresh spinach leaves for best flavor and texture.
  • Store extra tahini sauce in an airtight container in the fridge for up to 3 days.

Find it online: https://yumntasty.com/mediterranean-chickpea-wraps-recipe/