Mediterranean Chickpea Wraps
Mediterranean Chickpea Wraps! Bursting with flavour and nutrients, these wraps are filled with mashed chickpeas, fresh veggies, feta cheese, and a squeeze of lemon. Perfect for a quick and satisfying lunch or dinner, they're a delicious way to enjoy the flavours of the Mediterranean in every bite
Time Scale
Preparation Time: 10 minutes
Total Time: 10 minutes
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1/4 cup diced cucumber
1/4 cup diced cherry tomatoes
1/4 cup diced red onion
2 tablespoons chopped Kalamata olives
2 tablespoons crumbled feta cheese
2 tablespoons chopped fresh parsley
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
Salt and pepper to taste
4 whole grain or whole wheat wraps
Instructions
In a mixing bowl, mash the chickpeas with a fork or potato masher until slightly chunky.
Add the diced cucumber, cherry tomatoes, red onion, Kalamata olives, crumbled feta cheese, and chopped parsley to the mashed chickpeas.
Drizzle the extra virgin olive oil and lemon juice over the chickpea mixture. Season with salt and pepper to taste.
Stir the ingredients together until well combined and evenly coated with the dressing.
Lay out the wraps on a clean surface. Divide the chickpea mixture evenly among the wraps, spreading it out in the centre of each wrap.
Fold in the sides of the wraps, then roll them up tightly, starting from the bottom, to enclose the filling.
Serve the Mediterranean Chickpea Wraps immediately, or wrap them in foil and refrigerate until ready to eat.
Enjoy these flavorful and nutritious wraps as a quick and satisfying meal for lunch or dinner!
Health Benefits
Chickpeas are high in protein, fibre, and folate, supporting brain function and mood regulation.
Whole-grain wraps provide complex carbohydrates for sustained energy and cognitive function.
Mediterranean ingredients like olives, tomatoes, and feta cheese add flavour and heart-healthy fats.