Easy Vegan Mediterranean Chickpea Wrap

Mediterranean vegan chickpea wrap

Savor the Flavors of the Mediterranean with this Vegan Chickpea Wrap. Imagine yourself sitting on a terrace overlooking the Mediterranean sea, savoring the flavors of fresh herbs and spices in every bite. Well, you don’t have to travel that far to experience those flavors. This easy and delicious vegan Mediterranean chickpea wrap will transport your taste buds straight to the Mediterranean with its bold and aromatic flavors.

Not only is it a quick and healthy lunch option, but it’s also a blank canvas for you to customize with your favorite vegetables and spices. Plus, it’s a great option for meal prepping, making it the perfect healthy vegan lunch to take on the go. So, let’s get rolling and enjoy a taste of the Mediterranean with this vegan chickpea wrap.

Ingredients & Substitutions: What Is In A Vegan Mediterranean Chickpea Wrap

Ingredients are an essential part of any recipe, and the vegan Mediterranean chickpea wrap is no exception. Here’s a list of the ingredients you’ll need to prepare this delicious and healthy wrap:

  • 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

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:

  • 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

The chickpea mixture is the heart of this wrap, providing the protein and fiber that make it a satisfying meal. The mixture is easy to prepare and can be stored in the fridge for up to five days, making it a convenient option for meal prep. With the addition of fresh veggies, hummus, and tzatziki, this wrap is bursting with flavor and nutrients.

Helpful Tools

  • Cutting board and knife – You’ll need a good quality cutting board and knife to chop up your vegetables and prepare your chickpea mixture.
  • Mixing bowl and spoon – You’ll need a mixing bowl to combine your chickpea mixture ingredients and a spoon to stir them together.
  • Food storage container – You’ll need a container to store your chickpea mixture in the fridge until you’re ready to use it.
  • Grill or pan – If you want to grill your wrap, you’ll need a grill or pan to cook it on. A non-stick pan works well for this recipe.
  • Airtight container or wrap – To keep your finished wrap fresh and prevent ingredients from falling out, you’ll need an airtight container or wrap to store it in.

These basic cooking tools and equipment will help you create a delicious vegan Mediterranean wrap that’s perfect for lunch or dinner. Don’t forget to wash your hands and clean your cooking tools before starting to prepare your wrap.

How To Make This Vegan Chickpea Wrap

Let’s get cooking! Follow these simple instructions to create your delicious vegan Mediterranean chickpea wrap:

Chickpea Mixture: First, prepare the chickpea mixture by combining the chickpeas, lemon juice, balsamic, olive oil, onion, salt, and pepper in a food storage container. Give it a good shake until all the ingredients are well combined. This mixture is the star of the show and will add a ton of flavor to your wrap.

prepping the Mediterranean Chickpea Wrap Vegan

Assemble the Wrap Wonder: Take your two whole grain wraps and spread a tablespoon of beet hummus and vegan tzatziki on each one. Add a handful of fresh spinach leaves, which will give your wrap a nice crunch. Then, divide the chickpea mixture equally between the two wraps, followed by the diced cucumbers, cherry tomatoes, and sliced kalamata black olives. Just be sure not to overstuff the wraps!

Vegan Mediterranean Chickpea Wrap

Grill or Chill: For an extra crispy crunch, you can grill your wrap on medium heat for 1-1.5 minutes on each side or until golden brown. This is totally optional though, and your wrap will still taste amazing if you skip this step.

Grilling wraps in cast-iron

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.

Mediterranean Chickpea Wrap

This recipe is easy to follow and perfect for meal prepping, so why not double the recipe and enjoy it throughout the week? Give it a try and enjoy the taste of the Mediterranean in your own kitchen!

Why I Love This The Vegan Chickpea Wrap Recipe

I absolutely adore this Vegan Mediterranean Chickpea Wrap recipe, and let me tell you why! Firstly, it’s incredibly simple to make, requiring just a few ingredients and minimal prep time. This makes it a fantastic option for those busy weekdays when you’re short on time but still want to enjoy a wholesome and delicious meal.

Not only is it quick and easy to prepare, but this wrap is also packed with flavor and nutrition. The combination of chickpeas, fresh vegetables, and zesty sauces creates a mouthwatering medley of tastes and textures that will leave your taste buds dancing with delight.

Overall, this Vegan Mediterranean Chickpea Wrap recipe is a true gem that I’m sure you’ll love just as much as I do. So go ahead and give it a try – your taste buds (and your busy schedule) will thank you!

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

What are the health benefits of this vegan 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.

How long does this vegan chickpea wrap store for?

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.

Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work great for this recipe. Just be sure to drain and rinse them before using.

Can I add additional vegetables to the chickpea salad?

Absolutely! Feel free to add any vegetables you like, such as bell peppers, carrots, or avocado.

Can I make this recipe gluten-free?

Yes, you can make this recipe gluten-free by using gluten-free tortillas or lettuce leaves instead.

Mediterranean Chickpea Wrap Vegan

Mediterranean Chickpea Wrap Vegan

The most delicious and colourful chickpea wrap! Exploding with Mediterranean flavours, this vegan wrap will be your new favourite lunch!
5 from 4 votes
Prep Time 6 minutes
Cook Time 3 minutes
Total Time 9 minutes
Course Lunch, Main, Main Course, Snack
Cuisine American, Fusion, Mediterranean
Servings 2 people

Ingredients
  

  • 2 whole grain wraps
  • 2 tbsp beet hummus
  • 2 tbsp vegan tzatziki
  • cup diced cherry tomatoes
  • cup finely diced cucumbers
  • 2 small handfuls of spinach or other greens
  • cup sliced kalamata black olives

Chickpea Mixture

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

Grilling the wrap:
Grilling the wrap is optional, but if you are at home and have the time I recommend it! It adds a nice little crunchy texture and heats the ingredients slightly. 
Storage:
This wrap is perfect to bring to work, but needs to be eaten the same day it’s prepared. Wrap it tightly to make sure it doesn’t fall apart during transportation. If you are worried about the wrap getting soggy, pack all the ingredients in small containers and assemble it right before you eat. I personally find this lasts quite well for 1 day in the fridge. 
Meal Prep:
Double the recipe, chop your ingredients ahead of time, store them in the fridge, and prepare a wrap within 1-2 minutes in the morning. This is a great way to vegan meal prep and gives you healthy lunches for the entire week! 
Beet Hummus:
If you don’t like the taste of beets, simply swap beet hummus for another flavour such as garlic. 
Tried this recipe?Let us know how it was!

Conclusion

In conclusion, the vegan Mediterranean chickpea wrap is a delicious, healthy, and easy lunch option that can be customized to suit your taste. It’s perfect for meal prepping and is packed with plant-based protein and fiber, and it’s ready in under 10 minutes. Give it a try and see for yourself why it’s such a popular recipe!

8 thoughts on “Easy Vegan Mediterranean Chickpea Wrap

  1. Jessica says:

    5 stars
    Such a nice wrap loved this! 😋

  2. Kristen J says:

    5 stars
    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 🥗

  3. Ava says:

    5 stars
    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.

  4. Rachel says:

    5 stars
    So good! This filling is amazing I also eat it just like a salad.

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