RECIPE: Mediterranean Chickpea Salad Wraps

These Mediterranean Chickpea Salad Wraps are a delicious, nutritious, and quick lunch option that's completely plant-based. The creamy chickpea filling has all the Mediterranean flavors you love, and it's easy to assemble, perfect for a midday meal!

Key Points About the Recipe

Fresh & Flavorful: Filled with cucumbers, tomatoes, and fresh herbs, this wrap is refreshing and packed with flavor.

High in Plant Protein: Chickpeas provide a good source of protein, fiber, and minerals.

Quick & Easy: You can prepare the chickpea salad ahead of time, making this an easy grab-and-go lunch.

Health Benefits of Main Ingredients

Chickpeas: Rich in protein, fiber, and iron, chickpeas support digestion, energy, and satiety.

Vegetables: Cucumbers, tomatoes, and spinach add hydration, antioxidants, and essential vitamins.

Tahini: A great source of calcium, magnesium, and healthy fats, tahini makes the dressing rich and creamy.

Recipe & Instructions

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed

• 1/2 cup cucumber, diced

• 1/2 cup cherry tomatoes, halved

• 1/4 red onion, finely diced

• 1/4 cup fresh parsley, chopped

• 1/4 cup fresh dill, chopped

• 1/4 cup tahini

• 1 tbsp lemon juice

• 1 clove garlic, minced

• Salt and pepper, to taste

• 4 large lettuce leaves or whole grain wraps

• 1/2 avocado, sliced (optional)

  
  

Instructions

1. Prepare the Chickpea Salad:

   • In a mixing bowl, mash the chickpeas lightly with a fork, leaving some chunks for texture.

   • Add the cucumber, tomatoes, red onion, parsley, and dill.

2. Make the Dressing:

   • In a small bowl, whisk together the tahini, lemon juice, garlic, salt, and pepper.

   • Add water if needed, 1 tsp at a time, until the dressing is creamy and pourable.

3. Combine and Mix:

   • Pour the dressing over the chickpea mixture and stir until everything is well-coated.

   • Taste and adjust salt and pepper as desired.

4. Assemble the Wraps:

   • Lay a lettuce leaf or whole grain wrap flat and add a scoop of the chickpea salad in the center.

   • Add a few slices of avocado if using, then roll up or fold over to wrap.

5. Serve & Enjoy:

   • These wraps are great on their own or with a side of fresh fruit or sweet potato fries.

     
     

Enjoy these refreshing, hearty Mediterranean Chickpea Salad Wraps for a satisfying, vegan lunch! Looking for more easy, nutrient-packed meals? Book a nutritional consultation to discover recipes tailored to your unique needs and lifestyle.

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