Name: Easy Vegan Mediterranean Chickpea Wrap
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1/4 cup vegan mayo; 1 tbsp Dijon mustard; 1 tsp garlic powder; Salt and pepper to taste; 1/4 red onion, diced; 1/4 cup chopped parsley; 1/2 cucumber, sliced; 1 tomato, sliced; 1/4 cup shredded carrots; 1/4 cup hummus; 2 large tortilla wraps; 1/2 avocado, sliced

Why You’ll Love Easy Vegan Mediterranean Chickpea Wrap Recipe

It’s plant-based and protein-packed thanks to the chickpeas, supporting a satisfying and balanced meal.
There’s a vibrant mix of fresh vegetables, bold Mediterranean flavours and creamy spreads — all in one convenient wrap.
Very adaptable: you can swap in your favourite veggies, use gluten-free or low-carb wraps (or even lettuce leaves), and change up the spreads for different tastes.
Ideal for meal prep: you can pre-chop ingredients, store separately and assemble in minutes.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Whole grain wraps (or spinach wrap, gluten-free wrap, or lettuce leaves for low-carb)
Beet hummus
Vegan tzatziki
Diced cherry tomatoes
Finely diced cucumbers (or other crunchy fresh veggies)
Small handfuls of spinach or other greens (romaine, butter lettuce)
Sliced Kalamata olives

Chickpea Mixture:
½ can chickpeas (rinsed and drained)
1 tbsp fresh squeezed lemon juice
2 tbsp extra virgin olive oil
2 tbsp balsamic vinegar (or red wine vinegar)
½ shallot (thinly sliced) or 2 tbsp finely diced red onion
1 tsp pure maple syrup
Salt and black pepper to taste

Directions

Prepare the chickpea mixture: In a large mixing bowl (or food-storage container), combine the rinsed chickpeas, lemon juice, olive oil, balsamic vinegar, shallot (or red onion), maple syrup, salt and pepper. Mix well until everything is evenly coated. You may spread the chickpeas on a baking sheet and roast them for crunch if desired.
Lay out the whole grain wraps on a flat surface. On each wrap, spread: 1 tbsp beet hummus and 1 tbsp vegan tzatziki.
Add a handful of spinach or greens on top of the spreads.
Top with half of the chickpea mixture on each wrap, then add diced cucumber, diced cherry tomatoes and sliced Kalamata olives. Be careful not to overfill.
Optional: For extra texture, grill each wrap on medium heat for about 1–1½ minutes on each side until golden brown. Otherwise serve cold.
Serve immediately and enjoy your colourful, flavour-filled wrap.

Servings and timing

Serves: 2 people
Prep time: 6 minutes
Cook time / optional grilling: 3 minutes
Total time: 9 minutes

Variations

Swap the beet hummus for a garlic hummus, roasted red pepper spread, or muhammara for different flavour profiles.
Use lettuce leaves or collard greens instead of wraps for a low-carb version.
Add other veggies: bell peppers, roasted red peppers, avocado slices, shredded carrots.
Mix in vegan feta cheese or regular feta if not strictly vegan, to add tang.
Spice it up: drizzle hot sauce or sprinkle red pepper flakes.
Instead of whole grain wrap, use naan bread, flour tortilla, or spinach wrap for variety.

Storage/Reheating

To store: If you’ve already assembled the wrap, wrap tightly in foil or store in an airtight container and keep refrigerated. If you’re prepping ahead, store the chickpea mixture and veggies separately from the wrap to prevent sogginess.
This wrap is best eaten the same day when fully assembled; for storage beyond that, the separate-ingredient method works better.
If you’ve grilled the wrap and want to reheat: unwrap and heat gently in a skillet for 1–2 minutes each side until warmed through. If cold serving, no reheating required.

FAQs

1. Can I use dried chickpeas instead of canned?

Yes—you can cook dried chickpeas until tender, then drain and use them. Just ensure they’re well-drained and cooled before mixing.

2. Is this recipe gluten-free?

Yes, if you substitute the whole grain wrap with a gluten-free tortilla or use lettuce/collard leaf wraps, you can make it gluten-free.

3. Can I make this wrap ahead of time?

You can prep components ahead: chop veggies, make the chickpea mixture and store separately. Assemble the wrap shortly before eating to avoid sogginess.

4. How long will the wrap keep in the fridge?

If fully assembled, it’s best eaten the same day. If components are stored separately, you may keep them up to 1 day in the fridge. Always check freshness of veggies.

5. Can I add protein to make it more substantial?

The chickpeas already provide plant-based protein. But you can add tofu cubes, tempeh strips, or grilled chicken (if not vegan) to increase protein further.

6. Is the wrap suitable for a low-carb diet?

By using lettuce leaves instead of wraps and limiting starchy additives, you can adapt it for a lower-carb version.

7. What if I don’t have beet hummus or vegan tzatziki?

You can swap beet hummus for plain hummus, garlic hummus, or another flavour spread. Vegan tzatziki can be substituted with a creamy tahini-lemon dressing or vegan yogurt mix.

8. Can I add a crunchier texture?

Yes—you can roast the chickpeas on a baking sheet until crunchy, or add nuts/seeds like pumpkin seeds or pine nuts for additional crunch.

9. Can I pack this wrap for lunch on the go?

Yes—just keep the wrap tightly wrapped or, better yet, store the components separately and assemble just before eating to avoid sogginess.

10. What sides go well with this wrap?

A simple green salad, crispy roasted chickpeas, fresh fruit, or a side of roasted vegetables pair nicely to make a complete meal.

Conclusion

This vegan Mediterranean chickpea wrap offers simplicity, versatility and flavour in one handy package. Whether you’re grabbing it for lunch, meal-prepping for the week, or seeking a quick and healthy dinner, it’s a recipe you’ll return to again and again. With fresh ingredients and plenty of room for customisation, it fits seamlessly into many dietary preferences and lifestyles—enjoy creating your version and making it your own.