Mediterranean Cucumber & Chickpea Wrap

Name: Mediterranean Cucumber & Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1 cup canned chickpeas, rinsed and drained; 1 medium cucumber, thinly sliced; 1/2 red bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup tahini; 2 tablespoons lemon juice; Salt and pepper to taste; Fresh parsley or dill for garnish

Highlighted under: Fit & Flavorful Recipes

I absolutely love making these Mediterranean cucumber and chickpea wraps! They are not only delicious but also incredibly easy to prepare. This recipe combines fresh vegetables and protein-packed chickpeas to create a nutritious meal that is perfect for lunch or a light dinner. Each bite bursts with flavor and texture, making it a satisfying choice that never feels heavy. Whether I’m enjoying a quick meal at home or packing it for a picnic, these wraps are always a hit with friends and family.

Created by

Mario

Last updated on 2026-02-13T15:30:19.169Z

When I first experimented with these wraps, I was on a quest for something light yet filling. The combination of crisp cucumbers, creamy tahini, and hearty chickpeas gave me a satisfying meal that I could throw together in no time. It’s amazing how vibrant ingredients come together to create something that tastes as good as it looks!

I discovered that letting the wrapped ingredients sit for a few minutes allows the flavors to meld together beautifully. I also love adding some fresh herbs like dill or parsley, which elevate the flavor to a whole new level. Trust me, you won’t be able to eat just one!

Why You'll Love This Recipe
Fresh, vibrant flavors that brighten any meal
Packed with protein and fiber for lasting energy
Quick and easy to make for busy weeknights

Flavorful Freshness

The combination of ingredients in the Mediterranean cucumber and chickpea wrap brings an explosion of flavor with each bite. The crispness of the cucumber and bell pepper adds a refreshing crunch, while the creamy texture of the tahini dressing ties everything together. To enhance the wrap even further, consider adding a pinch of cumin or smoked paprika to the chickpea mixture, which can deepen the overall flavor profile. These spices will introduce a warm, slightly earthy note that complements the freshness of the vegetables.

For those who enjoy a bit of heat, adding sliced jalapeños or a dash of red pepper flakes can elevate the wraps significantly. The heat is nicely balanced by the coolness of the cucumbers, making each bite a culinary adventure. Remember, the beauty of this recipe lies not just in its base components but also in how you can customize it to your personal taste preferences.

Perfectly Packable

These wraps are ideal for meal prep, making them an excellent choice for busy weekdays. After assembling, you can wrap each one in parchment paper or foil to keep them fresh for a few days in the fridge. If you're making these wraps in advance, I suggest waiting to add the tahini dressing until just before eating. This will prevent the tortillas from getting soggy and maintain their fresh texture.

For an added layer of flavor and nutrition, you might consider including ingredients like shredded carrots or spinach. These additions not only boost the vitamin content but also add color and a delightful crunch. If you're short on time, pre-cut veggies or canned chickpeas can streamline the prep process even further, making it easy to whip up a batch in under 15 minutes.

Ingredients

Wrap Ingredients

2 large whole wheat tortillas
1 cup canned chickpeas, rinsed and drained
1 medium cucumber, thinly sliced
1/2 red bell pepper, diced
1/4 red onion, finely chopped
1/4 cup tahini
2 tablespoons lemon juice
Salt and pepper to taste
Fresh parsley or dill for garnish

Instructions

Preparation Steps

Prepare the Filling

In a bowl, combine the chickpeas, cucumber, red bell pepper, and red onion. In a separate small bowl, mix the tahini, lemon juice, salt, and pepper until smooth. Pour the tahini dressing over the chickpea mixture and toss gently to combine.

Assemble the Wraps

Place a tortilla on a flat surface. Spoon half of the chickpea mixture onto the center of the tortilla. Sprinkle with fresh parsley or dill. Fold in the sides and wrap tightly. Repeat with the second tortilla.

Serve

Cut the wraps in half and enjoy immediately, or refrigerate for later!

Enjoy Your Meal!

Pro Tips

Feel free to add other vegetables like carrots or spinach for extra crunch and nutrition. Experiment with different dressings if tahini is not to your liking!

Ingredient Substitutions

If you're looking to switch things up, there are plenty of ingredient substitutions you can make without sacrificing flavor or nutrition. If tahini isn't available, Greek yogurt can be a good alternative for a creamy dressing. Just mix it with a bit of lemon juice and season it as desired. Additionally, if you prefer a gluten-free option, you can use corn tortillas instead of whole wheat, allowing everyone to enjoy this delicious wrap without dietary restrictions.

For those who dislike chickpeas, white beans or black beans can provide a similar texture and protein boost. If you’re aiming for a lighter wrap, consider adding more vegetables like zucchini or produce from a local farmer’s market. Seasonal veggies not only provide enhanced flavor but also support local agriculture.

Storage and Reheating Tips

Storing these wraps properly is crucial for keeping them fresh. Wrapped tightly in plastic wrap or a reusable container, they can last up to three days in the refrigerator. If any extra dressing remains after preparing the wraps, store it in a small jar to drizzle on just before serving. This keeps the wrap components crisp and avoids a soggy result.

Reheating isn’t usually necessary, as these wraps are best enjoyed cold, but if you prefer a warm wrap, consider a quick heat-up in a skillet. Place the wrap in a skillet over medium heat for about 2-3 minutes per side, just until warm and slightly crisped. This technique revives the textures you love while still keeping it quick and simple!

Questions About Recipes

→ Can I use different tortillas?

Absolutely! You can use gluten-free tortillas or even lettuce wraps if you're looking for a low-carb option.

→ How long can I store these wraps?

These wraps can be stored in the refrigerator for up to 2 days. Just remember to keep them tightly wrapped.

→ Can I make this recipe vegan?

Yes, this recipe is already vegan-friendly! All the ingredients are plant-based.

→ What can I serve with these wraps?

These wraps pair beautifully with a side salad, some hummus, or even a light soup for a complete meal.