Lunch, Snacks
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Mediterranean Chickpea Wrap

This Mediterranean-inspired Chickpea Wrap features a creamy chickpea salad, spicy muhammara spread, and fresh veggies and feta cheese. Great as an easy lunch or snack, try this new twist on the TikTok tortilla trend!

This Mediterranean-inspired Chickpea Wrap features a creamy chickpea salad, spicy muhammara spread, and fresh veggies and feta cheese. Great as an easy lunch or snack, try this new twist on the TikTok tortilla trend!

The real star of this dish is the chickpea salad, made with a creamy yogurt-based sauce. Seasoned with citrus and aromatic herbs, it’s a perfect balance of nutrition and flavor. The muhammara dip also offers a nice spice and zest to the wrap, bringing it to life and letting the crunchy veggies and salty feta really shine!

Super simple and fun to assemble, it’s no secret that this Mediterranean-inspired Chickpea Wrap is sure to become a weekday staple!

STEP BY STEP VIDEO:

This Mediterranean-inspired Chickpea Wrap features a creamy chickpea salad, spicy muhammara spread, and fresh veggies and feta cheese. Great as an easy lunch or snack, try this new twist on the TikTok tortilla trend!

5 from 1 vote
This Mediterranean-inspired Chickpea Wrap features a creamy chickpea salad, spicy muhammara spread, and fresh veggies and feta cheese. Great as an easy lunch or snack, try this new twist on the TikTok tortilla trend!
Mediterranean Chickpea Wrap
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

This Mediterranean-inspired Chickpea Wrap features a creamy chickpea salad, spicy muhammara spread, and fresh veggies and feta cheese. Great as an easy lunch or snack, try this new twist on the TikTok tortilla trend! 

Course: Lunch, Snack
Cuisine: Mediterranean
Keyword: easy
Custom Category: Lunch, Snacks
Servings: 4
Calories: 423 kcal
Author: Nidhi Bothra
Ingredients
Chickpea Salad:
  • 1 cup chickpeas (garbanzo beans) , boiled or use 1 can chickpeas (drained and rinsed)
  • 1/2 cup thick yogurt
  • 1 tsp honey
  • 2 tsp lemon juice
  • 1/4 cup onions , finely chopped
  • 2 cloves garlic , minced
  • 1 green chilies , minced
  • 1/2 tsp oregano
  • 1/2 tsp parsley
  • salt , to taste
  • black pepper , to taste
Muhammra (Roasted Red Pepper Spread):
  • 2 red bell peppers , or 1 bottle store-bought roasted red bell pepper
  • 3 tbsp extra virgin olive oil
  • 1/4 cup walnuts
  • 2 cloves garlic
  • 2 tbsp tomato paste
  • 1/4 cup breadcrumbs
  • 3 tbsp pomegranate juice
  • 1 1/2 tbsp honey
  • 1/2 tsp cumin powder
  • 1/2 tsp sumac
  • 1 tsp aleppo pepper or paprika
  • 1 tsp lemon juice , as needed
  • salt , to taste
  • black pepper , to taste
Others:
  • 4 spinach tortilla
  • 1/4 cup onion , chopped
  • 1/4 cup mixed color bell peppers , chopped
  • 1/4 cup pomegranate seeds
  • 1/4 cup olives , sliced
  • 1/2 cup feta cheese , or any cheese of your choice
Instructions
Chickpea Salad:
  1. In a bowl, add in your drained and dried chickpeas and coarsely crush them with the help of a fork.

  2. Add in all of your ingredients and mix well until combined. Adjust the seasonings to your taste and your chickpea salad is ready!

Muhammra (Roasted Red Pepper Spread):
  1. Fresh: To roast your bell peppers, grease them with some oil and wrap completely in foil. Place them on the stove and let roast for 8-12 minutes, flipping in between to ensure it cooks evenly.

    Store-bought: Just drain the roasted red bell peppers.

  2. Once the peppers are roasted, in a large food processor, add in all of the ingredients and pulse until combined. The texture should not be completely smooth, it should still be a little coarse. The consistency should be relatively thick, but if you feel that it’s dry, add some water to thin it out.
Wrap:
  1. Take one spinach tortilla and make a cut from the center to the outer edge. Make sure you do not go past the center of the tortilla, or it will leave a hole for the filling to get out.

  2. Now, visually divide the tortilla into 4 parts and add a filling into each corner:

    1st corner- add chickpea salad.

    2nd corner- apply Muhammra spread.

    3rd corner- apply feta cheese or any cheese of your choice.

    4th corner- apply mix of onions, bell peppers, olives and pomegranate.

  3. Now, we will start folding the wrap. Fold the bottom right corner up onto the top right corner. Then fold the top right over to the left onto the top left corner. Fold the top left down onto the bottom left corner.

  4. On a hot griddle, drizzle some oil and pan fry the tortilla from both sides for a minute, till the cheese is gooey.

  5. Cut the tortilla wrap from the middle and enjoy!

Recipe Video

Nutrition Facts
Mediterranean Chickpea Wrap
Amount Per Serving
Calories 423 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 4g25%
Cholesterol 10mg3%
Sodium 640mg28%
Potassium 669mg19%
Carbohydrates 63g21%
Fiber 10g42%
Sugar 23g26%
Protein 14g28%
Vitamin A 2431IU49%
Vitamin C 93mg113%
Calcium 252mg25%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

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This entry was posted in: Lunch, Snacks

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Hello! Welcome to my culinary journey through the vast and flavorful world of vegetarian food.

2 Comments

  1. Manju says

    I would love to try this recipe but again sumac and tomato paste – I would not know what to do as I do not have access to these. Suggest.

    • Nidhi Bothra says

      You can skip the sumac if you don’t have it. Tomato paste should be easily available but if you can’t find, tomato purée should be fine (just add a little less since it’s thinner).

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