Mediterranean Chickpea Wraps

By AislePrompt Editorial · Published 2026-06-01 · Updated 2026-06-01

Vibrant Mediterranean flavors wrapped in soft flatbreads with creamy hummus and fresh vegetables, perfect for a quick picnic meal. This Mediterranean-inspired sandwich and wrap recipe (vegan optional, vegetarian), ready in about 15 minutes, pairs canned chickpeas, hummus, large flour tortillas for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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.

Ingredients

• 1 can (15 oz), drained and rinsed canned chickpeas
• 1/2 cup hummus
• 4 large flour tortillas
• 1 medium, julienned cucumber
• 1 medium, thinly sliced red bell pepper
• 1/4 cup, thinly sliced red onion
• 1/2 cup, crumbled feta cheese
• 1/4 cup, chopped fresh parsley
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 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 can (15 oz) drained and rinsed chickpeas with a fork until mostly broken down but still a bit chunky. Stir in 1 tbsp olive oil, 1 tbsp lemon juice, 1/4 tsp salt, and 1/4 tsp black pepper to season.
2. Step 2: Lay out 4 large flour tortillas on a clean surface. Spread 2 tbsp hummus evenly over each tortilla, leaving about 1 inch border around edges.
3. Step 3: Distribute the mashed chickpea mixture evenly over the hummus on each tortilla. Top with 1 medium julienned cucumber, 1 medium thinly sliced red bell pepper, 1/4 cup thinly sliced red onion, 1/2 cup crumbled feta cheese, and 1/4 cup chopped fresh parsley.
4. Step 4: Roll up each tortilla tightly into a wrap, folding in the sides as you go to encase the filling. Slice each wrap diagonally in half and wrap in parchment paper or foil for easy picnic transport.