Chickpea & Cucumber Mediterranean Wrap Recipe

I created a Mediterranean Chickpea Wrap that combines pantry chickpeas, thin cucumber ribbons, and a quick herby sauce with one surprising trick for easy assembly.

I got hooked on this Chickpea & Cucumber Mediterranean Wrap the first time I tried that crunchy, bright combo. The contrast of mashed chickpeas with thinly sliced English cucumber feels wrong in the best way, like something simple turned suddenly clever.

I keep thinking of it as a Mediterranean Chickpea Wrap that sneaks veggies and plant based protein into lunch, and honestly it’s the kind of Summer Wrap I pack when I want something light but not boring. You’ll want to know why the flavors snap together so well, and yeah it travels like a dream for quick meals.

Ingredients

• Chickpeas: They’re good plant protein and fiber, creamy, slightly nutty
• Whole wheat tortillas: Complex carbs and fiber, make the wrap more satisfying
• Cucumber: Crunchy, refreshing, mostly water so it cools everything down
• Cherry tomatoes: Sweet and tangy, vitamin C and juicy pops in each bite
• Kalamata olives: Salty, rich fats add savory depth and real Mediterranean flavor
• Feta cheese: Tangy crumbly cheese, gives calcium and a nice salty punch
• Extra virgin olive oil: Heart healthy fats, brings silkiness and boosts flavor
• lemon juice: Bright acidic zip, wakes flavors and adds vitamin C
• Parsley and mint: Fresh herbs that add brightness, aroma, and a clean finish

Ingredient Quantities

• 1 (15 oz) can chickpeas, drained and rinsed and lightly mashed with a fork
• 4 large whole wheat tortillas or flatbreads (8 to 10 inch)
• 1 medium English cucumber, thinly sliced
• 1 cup cherry tomatoes, quartered
• 1/4 small red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese (or vegan feta), optional
• 2 cups mixed greens or baby spinach
• 1/4 cup fresh parsley, roughly chopped
• 2 tbsp fresh mint, chopped (optional)
• 3 tbsp extra virgin olive oil
• Juice of 1 lemon (about 2 tbsp)
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• 1/2 tsp ground cumin (optional)
• 1/2 tsp salt and 1/4 tsp black pepper

How to Make this

1. Make the dressing: whisk together the olive oil, lemon juice, minced garlic, dried oregano, cumin if using, salt and pepper in a small bowl, taste and adjust, set half aside.

2. Mash the chickpeas lightly in a medium bowl with a fork so some whole beans remain, then toss them with about half of the dressing so they get flavored but not mushy.

3. Prep the veggies and herbs: thinly slice the cucumber, quarter the cherry tomatoes, thinly slice the red onion, halve the Kalamata olives, crumble the feta if using, roughly chop the parsley and chop the mint if using.

4. Quick tomato hack: toss the quartered tomatoes with a teaspoon of the reserved dressing or a pinch of salt to bring out their flavor but dont make them sit too long or theyll get watery.

5. Warm the tortillas so they bend without cracking, either in a dry skillet 20 to 30 seconds per side or covered in the microwave for 15 seconds, this makes rolling way easier.

6. Assemble each wrap: lay a warmed tortilla flat, spread a line of the mashed chickpeas down the center, top with mixed greens, cucumbers, tomatoes, red onion, olives and a sprinkle of feta, then scatter parsley and mint.

7. Drizzle a little more of the dressing over the fillings, taste one bite and add extra salt pepper or lemon if needed.

8. Roll the wrap tight by folding in the sides then rolling from the bottom up, place seam side down to keep it closed, if you want a crisp outside, toast the sealed wrap in a skillet for 1 to 2 minutes per side.

9. Cut on the diagonal and serve right away or wrap in foil for lunch, leftover chickpea mix keeps well in the fridge for 2 to 3 days.

Equipment Needed

1. Small mixing bowl and a whisk — for the dressing
2. Medium bowl and a fork — to mash and toss the chickpeas
3. Cutting board and a sharp chef’s knife — for cucumber, tomatoes, onion, herbs and olives
4. Colander or fine sieve — to drain and rinse the chickpeas
5. Measuring spoons and a small measuring cup — for oil, lemon and spices
6. Skillet or heavy frying pan — to warm tortillas and toast sealed wraps
7. Spatula or tongs — for flipping and pressing the wraps
8. Can opener, spoon for spreading, and kitchen towel or foil for wrapping and transport

FAQ

Chickpea & Cucumber Mediterranean Wrap Recipe Substitutions and Variations

• Chickpeas: Swap for cannellini or navy beans for a similar creamy bite, or use mashed avocado if you want it richer and less beany, avocado gives a silky texture.
• Whole wheat tortillas or flatbreads: Use pita pockets, lavash, naan or even large romaine leaves for a lighter, crisp option, pita holds fillings well and romaine adds great crunch.
• Kalamata olives: Try green olives, capers or sun dried tomatoes for a different salty tang, capers are tiny but pack a punch so go easy.
• Feta cheese: Substitute goat cheese, ricotta salata or crumbled firm tofu for a dairy free choice, vegan feta works great too if you want to keep it plant based.

Pro Tips

1. Keep the chickpeas chunky not mushy, it gives the wrap better texture; mash them with a fork and stop early, taste and add little dressing at a time so they get flavored but dont turn gummy.

2. Prevent sogginess by patting cucumbers and tomatoes with a paper towel and by putting greens between the chickpeas and the wetter veggies, that way the moisture wont soak the tortilla right away.

3. Warm the tortillas just enough so they bend without cracking, then let them cool for a few seconds before filling so they dont steam and get soggy; if you want a crisp outside, toast the sealed wrap in a hot pan with a tiny splash of oil till golden.

4. Make components ahead for faster assembly: mix the chickpeas and keep dressing separate, store tomatoes and cucumbers in a sealed container with a paper towel to absorb extra liquid, and finish with fresh herbs and lemon right before eating to keep flavors bright.