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When summer rolled around in our southern Italian home, my nonna would always turn to recipes that were both nourishing and refreshingly light. One of her go-to meals, especially when the garden was overflowing with fresh cucumbers, tomatoes, and parsley, was a simple yet vibrant wrap brimming with chickpeas and herbs. Though Nonna never called it a “Mediterranean Chickpea Wrap,” that’s exactly what it was — wholesome, rustic, and perfect for sunny days.

Today, I’m sharing a modern take on that nostalgic wrap — easy to prepare, wonderfully satisfying, and a great choice for a healthy lunch or picnic by the sea.

Why You’ll Love This Mediterranean Chickpea Wrap

🌿 Plant-Based Goodness – Chickpeas are rich in protein and fiber, keeping you full and energized.
🌞 Perfect for Summer – Cool, crisp vegetables with a creamy tahini dressing make it a refreshing choice.
🕒 Quick & Easy – You’ll need just 15 minutes to pull this together!
🥙 Versatile – Swap ingredients based on what’s in your fridge or garden.

Ingredients (Serves 2)

For the Chickpea Filling:

1 can (400g) chickpeas, drained and rinsed
1 small cucumber, diced
1 medium tomato, chopped
¼ red onion, finely sliced
½ red bell pepper, chopped
10 kalamata olives, pitted and sliced
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped
Juice of ½ lemon
Salt and pepper to taste

For the Tahini Dressing:

2 tbsp tahini
1 tbsp olive oil
1 clove garlic, minced
Juice of ½ lemon
1 tsp maple syrup or honey
2–3 tbsp cold water (to thin)
Salt to taste

For Assembly:

2 large whole wheat or spinach wraps
½ cup baby spinach or mixed greens
Optional: crumbled feta, sun-dried tomatoes, or pickled red onions

Instructions

Step 1: Make the Chickpea Mix

In a large bowl, lightly mash half of the chickpeas with a fork — this helps them cling to the wrap without falling out.
Add the remaining whole chickpeas, cucumber, tomato, onion, bell pepper, olives, parsley, and mint.
Squeeze over the lemon juice and season with salt and pepper.
Toss everything together gently and set aside.

Step 2: Prepare the Tahini Dressing

In a small bowl, whisk together tahini, olive oil, lemon juice, garlic, and maple syrup.
Slowly add cold water, a tablespoon at a time, until the dressing reaches a pourable consistency.
Season with salt and adjust lemon to taste.

Step 3: Assemble the Wrap

Lay the wraps on a flat surface.
Spread a layer of baby spinach or greens down the center.
Add a generous scoop of the chickpea mixture.
Drizzle over the tahini dressing.
Add any extras like feta or sun-dried tomatoes.
Fold in the sides, then roll tightly from the bottom up.
Slice in half and serve with lemon wedges.

Tips for the Perfect Mediterranean Chickpea Wrap

Warm Your Wraps slightly on a pan for easier rolling and a better bite.
Make It Ahead – Prepare the chickpea filling and dressing up to 2 days in advance.
Turn It Into a Bowl – Skip the wrap and serve the mix over quinoa or couscous.
For Extra Crunch – Add chopped romaine or shredded cabbage.

Nutritional Breakdown (Per Serving)

Calories: ~450 kcal
Protein: 15g
Fiber: 10g
Fat: 18g (mostly from healthy tahini and olive oil)
Carbs: 50g

Serving Suggestions

Pair your Mediterranean Chickpea Wrap with:

A glass of iced mint tea
A side of watermelon cubes with feta
Baked sweet potato wedges with a yogurt dip

Why Chickpeas Are a Mediterranean Staple

Chickpeas have been a part of Mediterranean cuisine for millennia. Packed with nutrients and naturally gluten-free, they’re the backbone of many dishes — from creamy hummus to hearty stews. In summer, they shine in salads and wraps, offering both texture and substance without heaviness.

Make It Your Own: Wrap Variations

Spicy Harissa Chickpea Wrap: Add 1 tsp of harissa paste to your chickpea mix.
Greek-Style: Add diced cucumber, feta, and a few dashes of oregano.
Roasted Chickpea Version: Roast chickpeas with paprika and cumin for added crunch.

Mediterranean Chickpea Wrap: A Summer Favorite Straight from My Nonna’s Garden

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