Half-Slice Mediterranean Chickpea Salad Wrap

By AislePrompt Editorial · Published 2026-08-01 · Updated 2026-08-01

A fresh, tangy Mediterranean wrap filled with a vibrant chickpea salad, perfect for a quick, healthy lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs whole wheat tortilla wraps, canned chickpeas, cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 large whole wheat tortilla wraps
• 1 1/2 cups drained and rinsed canned chickpeas
• 1/2 medium, diced cucumber
• 1/2 cup halved cherry tomatoes
• 1/4 small, finely diced red onion
• 1/3 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 2 tbsp fresh lemon juice
• 2 tbsp olive oil
• 1/4 tsp salt
• 1/8 tsp black pepper

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium bowl, mash 1 1/2 cups drained canned chickpeas lightly with a fork, leaving some whole for texture.
2. Step 2: Add 1/2 diced medium cucumber, 1/2 cup halved cherry tomatoes, 1/4 small finely diced red onion, 1/3 cup crumbled feta cheese, and 2 tbsp chopped fresh parsley. Stir to combine.
3. Step 3: In a small bowl, whisk together 2 tbsp fresh lemon juice, 2 tbsp olive oil, 1/4 tsp salt, and 1/8 tsp black pepper. Pour over chickpea mixture and toss gently until evenly coated.
4. Step 4: Lay 2 large whole wheat tortilla wraps flat, divide the salad evenly between them, placing it in the center of each. Fold in the sides and roll tightly to form wraps.
5. Step 5: Slice each wrap in half diagonally and serve immediately or wrap in foil for packed lunches.