Mediterranean Chickpea and Feta Wraps

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A colorful wrap bursting with Mediterranean flavors using chickpeas, crisp veggies, and tangy feta for a fun, handheld meal. This mediterranean-inspired sandwiches & wraps (vegetarian) ready in about 15 minutes pairs large (10-inch) whole wheat tortillas, crumbled feta cheese, medium, diced cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, 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.

Prep: 15 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, mash 1 can (15 oz) drained and rinsed chickpeas lightly with a fork, leaving some texture.
  2. Step 2: Add 1 cup crumbled feta cheese, 1 diced medium cucumber, 1 cup quartered cherry tomatoes, 1 small diced red bell pepper, 2 tbsp finely chopped red onion, and 2 tbsp chopped fresh mint leaves to the chickpeas.
  3. Step 3: Drizzle 2 tbsp olive oil and 2 tbsp fresh lemon juice over the mixture, then season with 1/2 tsp salt, 1/4 tsp black pepper, and 1/4 tsp garlic powder. Toss gently to combine all ingredients.
  4. Step 4: Lay out 4 large (10-inch) whole wheat tortillas and evenly divide the filling among them, placing it in the center of each.
  5. Step 5: Fold the sides of the tortillas and roll tightly to form wraps. Serve immediately or wrap in foil for an easy on-the-go lunch.

Frequently asked questions

How long does Mediterranean Chickpea and Feta Wraps 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 Mediterranean Chickpea and Feta Wraps?

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 crumbled feta cheese from drying out.

Can I substitute ingredients in Mediterranean Chickpea and Feta Wraps?

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 Mediterranean Chickpea and Feta Wraps for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Mediterranean Chickpea and Feta Wraps 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.

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