Description
Chickpea Salad Wraps are a colorful and nutritious option for a quick meal, perfect for lunches or picnics. These wraps combine creamy chickpeas with crunchy bell peppers, refreshing cucumbers, and aromatic herbs, all drizzled with zesty lemon juice. Easy to make and customize, they deliver a burst of flavors that will keep you satisfied throughout your day.
Ingredients
Scale
- 1 can (15 oz) canned chickpeas, rinsed and drained
- 1 cup bell peppers, diced (red or yellow)
- 1 cup cucumber, diced (preferably English)
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley or cilantro, chopped
- 2 tbsp lemon juice (freshly squeezed)
- 2 tbsp olive oil
- Salt and pepper to taste
- 4 large tortillas or lettuce leaves
Instructions
- In a mixing bowl, mash the rinsed chickpeas gently with a fork until chunky.
- Add diced bell peppers, cucumber, red onion, and fresh herbs to the bowl.
- In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over the chickpea mixture and toss gently to combine.
- Lay out tortillas or lettuce leaves. Spoon filling onto each wrap and roll tightly.
- Slice wraps in half diagonally for serving.
- Prep Time: 15 minutes
- Cook Time: N/A
- Category: Lunch
- Method: No Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap (approx. 150g)
- Calories: 320
- Sugar: 4g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg