Easy Vegan Mediterranean Chickpea Wrap

Savor the Flavors this Vegan Mediterranean Chickpea Wrap recipe. This easy and delicious plant-based wrap will transport your taste buds straight to the Mediterranean with its bold and aromatic flavors. Not only is it a quick and healthy lunch option, but it’s also a blank canvas for you to customize with your favorite vegetables and spices. Plus, it’s a great option for meal prepping, making it the perfect healthy vegan lunch to take on the go.

So, let’s get rolling and enjoy a taste of the Mediterranean with this vegan chickpea wrap. If you’re seeking more plant-based sandwiches and wraps, feel free to browse my complete collection of Vegan Wraps Sandwich Recipes here.

Ingredients & Substitutions: What Is In A Plant Based Mediterranean Chickpea Wrap

Ingredients are an essential part of any recipe, and the vegan Mediterranean chickpea wrap is no exception. Here’s a list of the ingredients you’ll need to prepare this delicious and healthy wrap:

• 2 whole grain wraps
• 2 tbsp beet hummus
• 2 tbsp vegan tzatziki
• ⅛ cup diced cherry tomatoes
• ⅛ cup finely diced cucumbers
• 2 small handfuls of spinach or other greens
• ⅛ cup sliced kalamata black olives

Substitution for Beet Hummus: If you don’t like the taste of beets, simply swap beet hummus for another flavour such as garlic. 

Chickpea Mixture:

• ½ can rinsed and drained chickpeas
• 1 tbsp fresh squeezed lemon juice
• 2 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• ½ shallot thinly sliced (or 2 tbsp finely diced red onion)
• 1 tsp pure maple syrup
• salt and pepper to taste

The chickpea mixture is the heart of this wrap, providing the protein and fiber that make it a satisfying meal. The mixture is easy to prepare and can be stored in the fridge for up to five days, making it a convenient option for meal prep. With the addition of fresh veggies, hummus, and tzatziki, this wrap is bursting with flavor and nutrients.

Helpful Tools

• Cutting board and knife – You’ll need a good quality cutting board and knife to chop up your vegetables and prepare your chickpea mixture.
• Mixing bowl and spoon – You’ll need a mixing bowl to combine your chickpea mixture ingredients and a spoon to stir them together.
• Food storage container – You’ll need a container to store your chickpea mixture in the fridge until you’re ready to use it.
• Grill or pan – If you want to grill your wrap, you’ll need a grill or pan to cook it on. A non-stick pan works well for this recipe.
• Airtight container or wrap – To keep your finished wrap fresh and prevent ingredients from falling out, you’ll need an airtight container or wrap to store it in.

These basic cooking tools and equipment will help you create a delicious vegan Mediterranean wrap that’s perfect for lunch or dinner. Don’t forget to wash your hands and clean your cooking tools before starting to prepare your wrap.

How To Make This Vegan Chickpea Wrap

Let’s get cooking! Follow these simple instructions to create your delicious vegan Mediterranean chickpea wrap:

Chickpea Mixture: First, prepare the chickpea mixture by combining the chickpeas, lemon juice, balsamic, olive oil, onion, salt, and pepper in a food storage container. Give it a good shake until all the ingredients are well combined. This mixture is the star of the show and will add a ton of flavor to your wrap.

Assemble the Wrap Wonder: Take your two whole grain wraps and spread a tablespoon of beet hummus and vegan tzatziki on each one. Add a handful of fresh spinach leaves, which will give your wrap a nice crunch. Then, divide the chickpea mixture equally between the two wraps, followed by the diced cucumbers, cherry tomatoes, and sliced kalamata black olives. Just be sure not to overstuff the wraps!

Grill or Chill: For an extra crispy crunch, you can grill your wrap on medium heat for 1-1.5 minutes on each side or until golden brown. This is totally optional though, and your wrap will still taste amazing if you skip this step.

Ready to Eat: Your vegan Mediterranean chickpea wrap is now ready to eat! Simply serve and enjoy the delicious flavors and textures of this healthy, protein-packed meal.

This recipe is easy to follow and perfect for meal prepping, so why not double the recipe and enjoy it throughout the week? Give it a try and enjoy the taste of the Mediterranean in your own kitchen!

Why I Love This The Vegan Chickpea Wrap Recipe

I absolutely adore this Vegan Mediterranean Chickpea Wrap recipe, and let me tell you why! Firstly, it’s incredibly simple to make, requiring just a few ingredients and minimal prep time. This makes it a fantastic option for those busy weekdays when you’re short on time but still want to enjoy a wholesome and delicious meal.

Not only is it quick and easy to prepare, but this wrap is also packed with flavor and nutrition. The combination of chickpeas, fresh vegetables, and zesty sauces creates a mouthwatering medley of tastes and textures that will leave your taste buds dancing with delight.

Overall, this plant based Chickpea Wrap recipe is a true gem that I’m sure you’ll love just as much as I do. So go ahead and give it a try – your taste buds (and your busy schedule) will thank you!

Tips & Tricks For This Vegan Mediterranean Chickpea Wrap Recipe

• Grilling the wrap is optional, but highly recommended if you have the time. It adds a delightful crunch to the wrap and heats up the ingredients.
• To store the wrap for later, wrap it tightly to prevent it from falling apart during transportation. Alternatively, pack the ingredients in small containers and assemble the wrap right before you eat it. It can last up to one day in the fridge.
• Make meal prep a breeze by doubling the recipe, chopping the ingredients ahead of time, and storing them in the fridge. This way, you can prepare a wrap in just 1-2 minutes in the morning and have healthy lunches for the entire week.
• If you’re not a fan of beets, don’t worry! You can swap beet hummus for another flavor, like garlic, to suit your taste preferences.