Half-Slice Mediterranean Chickpea Salad Wrap
A fresh, tangy Mediterranean wrap filled with a vibrant chickpea salad, perfect for a quick, healthy lunch. This mediterranean-inspired sandwiches & wraps (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
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a medium bowl, mash 1 1/2 cups drained canned chickpeas lightly with a fork, leaving some whole for texture.
- 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.
- 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.
- 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.
- Step 5: Slice each wrap in half diagonally and serve immediately or wrap in foil for packed lunches.
Frequently asked questions
How long does Half-Slice Mediterranean Chickpea Salad Wrap take to make?
Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Half-Slice Mediterranean Chickpea Salad Wrap?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep whole wheat tortilla wraps from drying out.
Can I substitute ingredients in Half-Slice Mediterranean Chickpea Salad Wrap?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Half-Slice Mediterranean Chickpea Salad Wrap for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Half-Slice Mediterranean Chickpea Salad Wrap vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
