This Vegan Mediterranean Chickpea Wrap recipe is such a good fusion of flavours and it’s one of my favorite easy lunches! This wrap packed with wholesome ingredients. It’s also quick to make and versatile enough to be customized with your favorite vegetables and spices. Whether you’re preparing it for a quick weeknight dinner or packing it for lunch, this vegetarian wrap is sure to become a staple in your meal rotation.
Plus, it’s a high-protein, plant-based option, making it perfect for those seeking to increase their intake of plant-based protein. The combination of chickpeas, also known as garbanzo beans, and fresh veggies like spinach, cucumbers, and tomatoes, is a wonderful way to get a balanced meal with plenty of fiber, vitamins, and minerals.
So, let’s get rolling and enjoy a taste of the Mediterranean with this vegan chickpea wrap. If you’re seeking more plant-based sandwiches and wraps, feel free to browse my complete collection of Vegan Wraps Sandwich Recipes here.
Ingredients & Substitutions: What Is In A Plant Based Mediterranean Chickpea Wrap
Ingredients are at the heart of any good recipe, and this Mediterranean-inspired chickpea wrap is no exception. Here’s what you’ll need:
- Whole grain wraps (or try spinach wrap, gluten-free wrap, or lettuce wraps for a low-carb option) I love to use a protein whole wheat tortilla
- Beet hummus (substitute with spicy muhammara spread or tahini sauce for extra flavor)
- Vegan tzatziki (swap with vegan feta or garlic powder for a creamy, zesty twist)
- Diced cherry tomatoes (try sun-dried tomatoes for a deeper flavor)
- Finely diced persian cucumbers. Any cucumbers or even other crunchy fresh vegetables will work in this recipe. These mediterrean wraps are pretty versatile so use
- Small handfuls of spinach or other greens (romaine lettuce or butter lettuce are great alternatives)
- Sliced kalamata olives
Substitution for Beet Hummus: If you don’t like the taste of beets, simply swap beet hummus for another flavour such as garlic.
Chickpea Mixture:
Chickpea Mixture:
- ½ can of canned chickpeas (rinsed and drained) – Chickpeas add plenty of plant-based protein to this wrap. I often use a whole can of chickpeas and double the recipe for meal prep.
- 1 tbsp freshly squeezed fresh lemon juice
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar (or substitute with red wine vinegar)
- ½ shallot thinly sliced (or if it’s not available at your grocery store add 2 tbsp finely diced red onion)
- 1 tsp pure maple syrup
- Salt and black pepper to taste. Using salty feta and black olives are a great option to add some flavor to this recipe (so you may not need to add much salt!)
- Add a sprinkle of sea salt or garlic powder for extra seasoning.
For a unique twist, try adding feta cheese (or vegan feta) or roasted red pepper for even more flavor. You can also add green bell pepper to enhance the crunch factor. For more spice, drizzle a bit of hot sauce or adjust the spice level with your favorite blend of spices.
Optional Substitutes: Feel free to swap the whole grain wraps with flour tortillas, naan bread, or collard leaf wraps for more variety. This is one of my favorite healthy lunches because it’s such a balanced meal that uses simple ingredients! Any easy recipe inspired by mediterranean food is a win in my books!
Helpful Tools
- Cutting board and knife – For chopping crunchy veggies like cucumbers and tomatoes.
- Large mixing bowl – Use this to prepare your chickpea mixture.
- Baking sheet (if roasting chickpeas or veggies)
- Paper towels – To dry off excess moisture from veggies.
- Grill or pan – For grilling your wrap.
- Airtight container – To store leftovers.
These tools will make the process smoother and help you create a delicious flavor in these Mediterranean wraps.
How To Make This Vegan Chickpea Wrap
Let’s get cooking! Follow these simple instructions to create your delicious vegan Mediterranean chickpea wrap:
Prepare the Chickpea Mixture: Start by combining the chickpeas, lemon juice, balsamic vinegar, olive oil, shallot, maple syrup, and seasoning in a large mixing bowl. Mix well until everything is evenly coated. You can also spread the chickpeas on a baking sheet and roast them in a single layer for extra crispy texture. Let any excess liquid drain before assembling the wrap.
Assemble the Wrap: On a flat surface, lay out your whole grain wraps. Spread 1 tablespoon of beet hummus and vegan tzatziki on each wrap. Add a handful of spinach or romaine lettuce, then top with half of the chickpea mixture, half of the cucumbers, diced tomatoes, and sliced kalamata olives. For a tangy twist, sprinkle some crumbled feta cheese or vegan feta. Tip* If you are making these for meal prep, it’s a good idea to store the ingredients in separate containers until you are ready to assemble. Otherwise, the whole grain wrap may become soggy. The good news is the chickpeas marinate in the dressing and get better over time.
Grill or Serve Cold: For an extra crispy wrap, grill on medium heat for 1-1.5 minutes on each side or until golden brown. Alternatively, serve cold and enjoy the delicious flavor as is!
Ready to Eat: Your vegan Mediterranean chickpea wrap is now ready to eat! Simply serve and enjoy the delicious flavors and textures of this healthy, protein-packed meal.
Meal Prep Tips:
Roasting crispy chickpeas is a great addition that adds a nice crunch.
Best way to save time: Prepare the chickpea mixture and chop all veggies ahead of time. Store everything in the fridge in airtight containers.
If making the wrap ahead of time, keep the spinach and veggies separate to avoid soggy wraps. You can assemble right before eating or store the assembled wraps in an airtight container wrapped in aluminum foil.
Why I Love This The Vegan Chickpea Wrap Recipe
This Mediterranean-inspired chickpea wrap is one of my favorite things to make for a quick and healthy meal. Not only is it high protein, but it’s also versatile and can be tailored to your tastes. The creamy chickpea salad paired with fresh veggies and bold flavors is simply irresistible. Whether you’re adding spicy food like hot sauce or sprinkling in fresh dill, there’s so much flavor in every bite!
This recipe also doubles as an easy lunch option or a quick weeknight dinner. Plus, it’s a great way to incorporate more vegetarian wraps into your diet without sacrificing taste.
Serving Ideas:
- Pair this wrap with a side of crispy chickpeas or a simple green salad for a complete meal.
- Serve alongside spicy muhammara spread, own falafels, or naan bread for a Mediterranean feast.
- Enjoy with a drizzle of tahini sauce or red pepper flakes for an added kick.
Tips & Tricks For This Vegan Mediterranean Chickpea Wrap Recipe
- Grilling the wrap is optional, but highly recommended if you have the time. It adds a delightful crunch to the wrap and heats up the ingredients.
- To store the wrap for later, wrap it tightly to prevent it from falling apart during transportation. Alternatively, pack the ingredients in small containers and assemble the wrap right before you eat it. It can last up to one day in the fridge.
- Make meal prep a breeze by doubling the recipe, chopping the ingredients ahead of time, and storing them in the fridge. This way, you can prepare a wrap in just 1-2 minutes in the morning and have healthy lunches for the entire week.
- If you’re not a fan of beets, don’t worry! You can swap beet hummus for another flavor, like garlic, to suit your taste preferences.
FAQ: Mediterranean Chickpea Wrap
This vegan Mediterranean chickpea wrap is also a great source of plant-based protein, thanks to the chickpeas. Chickpeas are a great source of protein and are also rich in fiber, which helps to keep you feeling full and satisfied. Additionally, the Mediterranean flavors in this wrap make it a refreshing and satisfying option.
But the benefits of this wrap don’t stop there. The Mediterranean diet is known for its health benefits, such as reducing the risk of heart disease, diabetes, and cancer. By incorporating this wrap into your diet, you are also incorporating the benefits of the Mediterranean diet.
The vegan Mediterranean chickpea wrap will last for about 1 day when stored properly in the fridge. To ensure the wrap stays fresh, it’s best to store it in an airtight container or wrapped tightly to prevent the ingredients from falling out. This will help to prevent any contamination and keep the wrap fresh for longer.
It is important to note that the longevity of the wrap will depend on the freshness of the ingredients used. For example, if the vegetables used are not fresh or have been sitting out for a while, the wrap will not last as long as if you had used fresh vegetables.
Always check for spoilage signs before consuming the wrap even if it’s within the 3-4 days period, like mold, off smell, and texture change. If you find any of these signs, it’s best to discard the wrap and make a new batch.
Yes, canned chickpeas work great for this recipe. Just be sure to drain and rinse them before using.
Absolutely! Feel free to add any vegetables you like, such as bell peppers, carrots, or avocado.
Yes, you can make this recipe gluten-free by using gluten-free tortillas or lettuce leaves instead.
Mediterranean Chickpea Wrap Vegan
Ingredients
- 2 whole grain wraps
- 2 tbsp beet hummus
- 2 tbsp vegan tzatziki
- ⅛ cup diced cherry tomatoes
- ⅛ cup finely diced cucumbers
- 2 small handfuls of spinach or other greens
- ⅛ cup sliced kalamata black olives
Chickpea Mixture
- ½ can rinsed and drained chickpeas
- 1 tbsp fresh squeezed lemon juice
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- ½ shallot thinly sliced (or 2 tbsp finely diced red onion)
- 1 tsp pure maple syrup
- salt and pepper to taste
Instructions
- Start by preparing the chickpea mixture. In a food storage container, add the chickpeas, lemon juice, balsamic, olive oil, onion, salt and pepper.
- Place the lid on the container and shake well to combine.
- Assemble the wraps by spreading 1 tbsp of beet hummus and 1 tbsp of vegan tzatziki on each wrap. Next, place a handful of spinach on each wrap. Top each wrap with half of the chickpea mixture, cucumber, tomato, and olives.
- Be careful not to overstuff the wraps.
- Optional: The wrap can be grilled on medium heat for about 1-1.5 minutes each side or until golden brown.
- Serve, and enjoy!
Video
Notes
Nutrition
Conclusion: Vegan Mediterranean Chickpea Wrap
Packed with plant-based protein, crunchy veggies, and bold flavors, this Mediterranean chickpea wrap is a great recipe to have on hand for easy meals. Whether you’re meal prepping for the week or just looking for your next new favorite lunch, this vegan wrap will hit the spot every time.
Don’t forget to share your thoughts and tag me when you make this wrap – I’d love to see how you customize it!
Such a nice wrap loved this! 😋
Hi Jessica! Thank you so much for feedback so happy you loved the wrap 😊
Great recipe such nice flavor and so easy to make. Thank you for the easy instructions. I kept some of the mixture to eat on the side as a salad 🥗
Hi Kristen, thank you so much for the feedback so happy you liked the flavor!
I can’t believe how quick and easy this recipe is! It’s perfect for busy weeknights when I want something satisfying, healthy, and bursting with flavor. I’ll be making this again and again.
Hi Ava, thanks so much for the review so happy that you found this quick and easy!
So good! This filling is amazing I also eat it just like a salad.
Hi Rachel, thank you for the review, and yes it does taste great on its own 😊
What a delicious chickpea wrap.
Thanks Solarae, I also have a few other chickpea wraps here!