Description
A fresh and healthy Chickpea Salad Wrap recipe featuring a tangy lemon dressing, crisp vegetables, and optional feta cheese. Perfect for a quick, nutritious meal ready in just 15 minutes, these wraps combine protein-rich chickpeas with vibrant flavors wrapped in whole wheat or spinach tortillas.
Ingredients
Scale
Salad
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/4 cup red onion, finely chopped
- 1/2 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- Optional: crumbled feta cheese
Wraps
- 4 large whole wheat or spinach wraps
Lemon Dressing
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper, to taste
Instructions
- Mash Chickpeas: In a bowl, use a fork to lightly mash the chickpeas, leaving some whole for texture and bite.
- Prepare Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined to create a zesty lemon dressing.
- Combine Ingredients: Add the finely chopped red onion, diced cucumber, halved cherry tomatoes, chopped parsley, and prepared lemon dressing to the mashed chickpeas. Mix thoroughly to evenly coat all ingredients.
- Add Feta (Optional): For an extra burst of flavor, stir in crumbled feta cheese if desired.
- Assemble Wraps: Lay out each whole wheat or spinach wrap on a flat surface and evenly distribute the chickpea salad mixture onto the center of each wrap.
- Roll and Serve: Roll up the wraps tightly to enclose the filling. Slice in half if preferred, and serve immediately for a fresh and satisfying meal.
Notes
- Use fresh lemon juice for the best taste in the dressing.
- For a vegan option, omit feta cheese or substitute with vegan cheese.
- These wraps are best enjoyed fresh but can be wrapped in foil and refrigerated for up to a day.
- Add a handful of spinach or arugula to each wrap for extra greens and nutrition.
- Adjust seasoning as needed, especially salt and pepper in the dressing.
