How to Make Chickpea and Vegetable Wrap
The Chickpea and Vegetable Wrap is a nutritious, protein-packed, and flavorful meal that is perfect for a quick lunch or light dinner.

Chickpeas provide plant-based protein and fiber, keeping you full and energized for longer. Fresh vegetables add a satisfying crunch while offering essential vitamins and antioxidants to support overall health. Whole wheat tortillas ensure a wholesome, fiber-rich base, while Greek yogurt or hummus enhances the flavor and adds a creamy texture. This wrap is not only delicious and filling but also easy to prepare, making it an excellent choice for a balanced, on-the-go meal.
Ingredients
- 1 cup canned chickpeas (drained and rinsed)
- 2 whole wheat tortillas
- ½ cup diced cucumber
- ½ cup diced tomatoes
- ¼ cup shredded carrots
- ¼ cup chopped bell peppers (red, yellow, or green)
- ¼ cup red onion, finely chopped
- 2 tablespoons Greek yogurt or hummus
- 1 tablespoon lemon juice
- ½ teaspoon cumin powder
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Salt and black pepper to taste
- 1 tablespoon olive oil
- ½ avocado, sliced (optional)
- Fresh lettuce or spinach leaves
Nutritional Information
- Calories: 350-400 kcal
- Protein: 12-15g
- Carbohydrates: 50-55g
- Fats: 12-15g
- Fiber: 10-12g
- Sugar: 5-7g
Directions
- Prepare the chickpea mixture: In a bowl, mash the chickpeas slightly with a fork. Add lemon juice, olive oil, cumin, garlic powder, paprika, salt, and black pepper. Mix well.
- Prepare the vegetables: Dice the cucumber, tomatoes, bell peppers, red onion, and shred the carrots.
- Assemble the wrap: Lay a whole wheat tortilla flat. Spread Greek yogurt or hummus evenly. Add a layer of lettuce or spinach leaves.
- Fill the wrap: Spoon the chickpea mixture onto the tortilla, then top with diced vegetables and avocado slices.
- Wrap it up: Fold in the sides and roll the tortilla tightly.
- Toast (optional): Lightly toast on a dry pan for 1-2 minutes on each side for extra crispness.
- Serve & enjoy: Cut in half and serve immediately.