Vibrant Rainbow Chickpea Wrap

By AislePrompt Editorial · Published 2026-04-05 · Updated 2026-04-05

A colorful, protein-packed wrap filled with mashed chickpeas and fresh vegetables, perfect for a quick lunch that's as Instagrammable as trending reels. This Mediterranean-inspired quick recipe (vegetarian), ready in about 20 minutes, pairs chickpeas, lemon juice, plain Greek yogurt 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

• 1 can (15 oz), drained and rinsed chickpeas
• 2 tbsp lemon juice
• 1/4 cup plain Greek yogurt
• 1/4 cup, finely diced red bell pepper
• 1/4 cup, finely diced cucumber
• 1/4 cup, finely diced carrot
• 1/4 cup, finely diced red onion
• 2 tbsp, chopped fresh parsley
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 4 (8-inch) whole wheat tortillas
• 1/2 cup mixed greens
• 1/4 cup hummus

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Instructions

1. Step 1: In a medium bowl, mash 1 can (15 oz) chickpeas with a fork until mostly smooth but still slightly chunky, then stir in 2 tbsp lemon juice, 1/4 cup plain Greek yogurt, 1/2 tsp ground cumin, 1/4 tsp salt, and 1/4 tsp black pepper until well combined.
2. Step 2: Add 1/4 cup finely diced red bell pepper, 1/4 cup finely diced cucumber, 1/4 cup finely diced carrot, 1/4 cup finely diced red onion, and 2 tbsp chopped fresh parsley to the bowl, stirring until evenly distributed.
3. Step 3: Warm 4 whole wheat tortillas (8-inch) in a dry skillet over medium heat for 15 seconds per side until pliable, then spread 1/4 cup hummus evenly over each tortilla.
4. Step 4: Divide the chickpea mixture evenly among the tortillas, then top each with 1/2 cup mixed greens.
5. Step 5: Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling, and slice each wrap in half diagonally.