🌯 Mediterranean Chickpea & Veggie Wrap

This Mediterranean-inspired wrap combines creamy hummus, protein-packed chickpeas, crunchy vegetables, and a zesty yogurt dressing, all rolled up in a whole-grain tortilla.

It’s the perfect balanced lunch — portable, customizable, and ready in under 20 minutes. Even better, it’s vegetarian, budget-friendly, and packed with nutrients that keep you energized throughout the day.

🛒 Ingredients (Serves 2)

Ingredient	Quantity	Why It’s Healthy
Whole grain tortillas	2 large	High fiber & complex carbs
Cooked chickpeas (canned or boiled)	1 cup	Plant-based protein & fiber
Hummus	4 tbsp	Healthy fats & creaminess
Cucumber, thinly sliced	½ cup	Hydration & crunch
Cherry tomatoes, halved	½ cup	Antioxidants & natural sweetness
Red bell pepper, thinly sliced	½ cup	Vitamin C boost
Baby spinach or arugula	1 cup	Leafy greens & iron
Red onion, thinly sliced	2 tbsp	Flavor & antioxidants
Olive oil	1 tbsp	Heart-healthy fat
Lemon juice	1 tbsp	Fresh tangy flavor
Greek yogurt	2 tbsp	Protein-rich creamy dressing
Garlic, minced	1 clove	Natural immune booster
Salt & pepper	To taste	Flavor balance

👩‍🍳 Step-by-Step Instructions

1. Prepare the chickpeas

Drain and rinse cooked chickpeas if using canned.
In a bowl, toss chickpeas with olive oil, lemon juice, salt, and pepper.
Mash lightly with a fork for extra texture — half mashed, half whole works great!

2. Make the yogurt dressing

In a small bowl, whisk together:

2 tbsp Greek yogurt
1 minced garlic clove
½ tbsp lemon juice
A pinch of salt & pepper
Optional: Add a pinch of paprika or cumin for extra flavor.

3. Prep the veggies

Thinly slice cucumber, red bell pepper, and red onion.
Halve the cherry tomatoes.
Wash and dry spinach or arugula leaves.

4. Assemble the wrap

Lay the whole grain tortilla flat on a plate.
Spread 2 tbsp of hummus evenly over the surface.
Add a handful of spinach or arugula as the base layer.
Spoon chickpea mixture down the center.
Top with sliced cucumber, tomatoes, bell pepper, and onion.
Drizzle with the Greek yogurt dressing.

5. Wrap it up

Fold in the sides of the tortilla, then roll it tightly from the bottom up.
Slice in half for easier eating.
Secure with parchment paper or foil if packing for lunch on-the-go.

6. Serve & enjoy!

Serve immediately with a side of fresh fruit or a small bowl of soup for a complete meal.

🌟 Variations to Try

Protein boost: Add grilled chicken strips or boiled egg slices.
Vegan version: Use dairy-free yogurt or skip the yogurt dressing entirely.
Extra crunch: Add roasted sunflower seeds or pumpkin seeds.
Spicy kick: Mix a little sriracha or chili flakes into the hummus.

✅ Health Benefits

Benefit	How It Helps
High fiber	Chickpeas & veggies improve digestion and keep you full.
Heart health	Olive oil & plant protein support heart health.
Weight management	Low-calorie, nutrient-dense meal keeps you satisfied.
Boosts immunity	Vitamin-rich vegetables strengthen the immune system.
Portable & easy	Perfect for meal prep and busy lifestyles.

⏱️ Time-Saving Tips

Prep chickpeas ahead: Cook or season them in bulk and refrigerate for up to 3 days.
Chop veggies in advance: Store them in airtight containers for quick assembly.
Make dressing in bulk: It lasts up to 5 days in the fridge.

📌 Serving Suggestions

Serve with a side salad for extra veggies.
Pair with sweet potato fries for a heartier meal.
Enjoy with iced tea or lemon water for a refreshing drink.

🥄 Final Thoughts

This Mediterranean Chickpea & Veggie Wrap is the ultimate healthy lunch — it’s fresh, flavorful, and nutrient-packed.

Whether you’re at home, at the office, or on the go, this wrap is easy to make and keeps you full without slowing you down.

It’s a versatile recipe that you can customize with different veggies, spreads, or proteins, making it a go-to option for a balanced midday meal.

🌯 Mediterranean Chickpea & Veggie Wrap – Healthy Lunch Recipe