Mediterranean Cucumber & Chickpea Wrap

Name: Mediterranean Cucumber & Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 large flatbreads or wraps; 1 can chickpeas, drained and rinsed; 1 cup cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup feta cheese, crumbled; 1/2 cup hummus; Salt and pepper to taste; Fresh parsley, chopped (for garnish)

Highlighted under: International Food | World Cuisine

I love making these Mediterranean Cucumber & Chickpea Wraps when I need a burst of flavor and freshness. This recipe combines crunchy cucumbers, creamy hummus, and vibrant veggies, all wrapped up in a tasty flatbread. It’s a quick meal that’s perfect for lunch on the go or a light dinner. Plus, it’s vegetarian and packed with protein, making it a wholesome choice. I often customize the ingredients based on what I have in my fridge, so feel free to get creative and make it your own!

Created by

Kyle

Last updated on 2026-02-13T15:34:19.027Z

When I first experimented with this Mediterranean Cucumber & Chickpea Wrap, I wanted to capture the essence of fresh, light ingredients. The combination of creamy hummus with crisp cucumbers turned out to be a game changer! I realized that the secret lies in using high-quality ingredients that truly shine through.

Another revelation was how versatile this wrap is. One day, I found a lonely carrot and some leafy greens in my fridge, and they fit perfectly in the mix! This dish is all about balance, so mixing in whatever fresh veggies you have can elevate it to a new level.

        Why You'll Love This Recipe
        Refreshingly crisp textures with every bite
Loaded with protein from chickpeas for a satisfying meal
A rainbow of colors that makes it visually appealing

      

Choosing Your Flatbread

The type of flatbread you choose can significantly impact the flavor and texture of your wrap. I recommend using whole wheat or Mediterranean-style pita for a heartier option. These varieties provide a pleasant chewiness that holds up well against the crunch of fresh vegetables and the creaminess of hummus. If you're gluten-free, consider using rice paper or lettuce leaves as an alternative—both can be refreshing options that still deliver on taste.

When working with flatbreads, it's essential to warm them slightly before assembling your wraps. A quick 10-15 seconds in the microwave or a few moments on a hot skillet can make them more pliable and easier to roll. Just be careful not to overheat them; you want them warm and flexible, not hot and crumbly.

Customizing Your Wraps

One of my favorite aspects of these wraps is their versatility. You can easily swap out the chickpeas for other legumes like black beans or lentils if desired. This not only alters the flavor but could also cater to specific dietary preferences. If you're looking for a creamier texture, you might add some avocado or a drizzle of tahini, which works well with the Mediterranean theme.

For added flavor complexity, consider marinating your chickpeas in a blend of olive oil, lemon juice, and herbs for about 30 minutes before mixing them with the veggies. This little extra step promotes a more profound infusion of flavors, making your wraps even more satisfying. Don't forget to experiment with additional toppings like olives, roasted red peppers, or even spiced grilled chicken for a non-vegetarian twist.

Storing and Enjoying Leftovers

If you find yourself with extra wraps, storing them correctly is crucial to maintaining their freshness. Wrap them tightly in foil or parchment paper; this helps prevent them from getting soggy while also keeping them tasty for later. Stored in the refrigerator, they can last for up to 3 days. However, I recommend consuming them within 1-2 days for the best crispness and flavor.

When you're ready to enjoy your wrap again, if it's been in the fridge, I suggest reheating it in a skillet over medium heat for about 2-3 minutes on each side. This method revives the texture, making the outside slightly crispy while warming the filling through. Top with a sprinkle of fresh parsley after reheating to breathe in that burst of freshness once more!

Ingredients

Gather the following ingredients to whip up these delicious wraps:

Ingredients

4 large flatbreads or wraps
1 can chickpeas, drained and rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup feta cheese, crumbled
1/2 cup hummus
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Feel free to customize this list based on your preferences or what's in your pantry!

Instructions

Follow these steps to create your Mediterranean wraps:

Prepare the Filling

In a mixing bowl, combine the chickpeas, diced cucumber, cherry tomatoes, red onion, and feta cheese. Season with salt and pepper, mixing gently to combine all ingredients.

Spread the Hummus

Take one flatbread and spread a generous layer of hummus across the center, leaving some space around the edges.

Add the Filling

Spoon some of the chickpea and vegetable mixture onto the hummus-covered flatbread.

Wrap It Up

Fold the sides of the flatbread over the filling, then roll it up from the bottom to form a tight wrap.

Serve

Cut the wrap in half and serve immediately, or wrap it in foil for a lunch on-the-go.

Enjoy your fresh Mediterranean creation!

Pro Tips

For an extra kick, add a drizzle of olive oil and a sprinkle of lemon juice before folding the wraps. You can also grill them slightly for a warm, toasted version.

Flavor Combinations to Enhance Your Wrap

To make your Mediterranean Cucumber & Chickpea Wrap even more delightful, consider adding a splash of balsamic glaze or lemon zest just before serving. These additions can enhance the brightness of the vegetables and create a more dynamic flavor profile. Also, herbs like dill or mint can elevate the freshness and Mediterranean flair without overpowering the other ingredients.

For an extra kick, feel free to include some sliced jalapeños or a spread of spicy harissa into your hummus layer. This will give your wrap a thrilling zing that contrasts beautifully with the crunch of the veggies and the creamy hummus. Always take care to balance the heat with the cool cucumber and creamy chickpeas to keep the flavors harmonious.

Nutritional Benefits of Key Ingredients

Chickpeas are not just here for texture; they are a powerhouse of protein and fiber, making them a fantastic choice for a filling meal. Loaded with nutrients like iron, Folate, and magnesium, they contribute to overall health while keeping you satiated. Just one cup of cooked chickpeas provides about 15 grams of protein, making this wrap a great post-workout option.

Cucumbers, on the other hand, boast high water content, helping keep you hydrated. Their refreshing crunch complements the hearty chickpeas beautifully and adds a lightness to the wrap. Combined with the beneficial fats found in hummus and feta, this wrap is not only a feast for your taste buds but also a smart choice for your body.

Questions About Recipes

→ Can I make this wrap ahead of time?

Yes, you can prepare the filling a day in advance and store it in the refrigerator. Just wrap the flatbread with the filling just before serving for the best taste.

→ What can I substitute for chickpeas?

If you're not a fan of chickpeas, you can use black beans or even grilled chicken for added protein.

→ How long will these wraps last in the fridge?

It's best to eat these wraps fresh, but they can last in the fridge for up to 2 days if stored properly.

→ Can I use different types of vegetables?

Absolutely! Feel free to add any other veggies you enjoy, such as bell peppers, spinach, or shredded carrots.