Playful Mediterranean Chickpea and Feta Wraps
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.
Ingredients
- 4 large (10-inch) whole wheat tortillas
- 1 can (15 oz), drained and rinsed canned chickpeas
- 1 cup crumbled feta cheese
- 1 medium, diced cucumber
- 1 cup, quartered cherry tomatoes
- 1 small, diced red bell pepper
- 2 tbsp finely chopped red onion
- 2 tbsp chopped fresh mint leaves
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
Instructions
- Step 1: In a medium bowl, mash 1 can (15 oz) drained and rinsed chickpeas lightly with a fork, leaving some texture.
- 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.
- 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.
- 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.
- 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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Playful 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 Playful 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 Playful 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 Playful 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 Playful 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.
