This Mediterranean Chickpea and Quinoa salad Wrap is a light and flavorful lunch option packed with plant-based protein and fresh veggies.
Combining hearty chickpeas, fluffy quinoa, crisp cucumbers, tomatoes, and fragrant herbs with a lemony dressing, these wraps are easy to assemble and perfect for meal prep.
Wrapped in whole grain tortillas, they make a convenient and satisfying handheld meal for lunch or a light dinner.
Why You’ll Love This Recipe
- Chickpeas and quinoa create a protein-rich base that keeps you full and energized.
- Fresh vegetables and herbs add crunch and bright Mediterranean flavors.
- The lemon vinaigrette dressing ties the ingredients together with a zesty, refreshing finish.
- Whole grain tortillas provide fiber and a sturdy wrap that holds all the fillings well.
Mediterranean Chickpea and Quinoa Salad Wraps
These refreshing wraps combine protein-packed chickpeas and quinoa with fresh Mediterranean vegetables and herbs, dressed in a zesty lemon dressing and wrapped in whole grain tortillas for a nutritious and satisfying lunch.
- Prep time
- 20 minutes
- Cook time
- 15 minutes
- Servings
- 4
- Yield
- 4 wraps
Ingredients
- 1 cup cooked quinoa (about 170g cooked)
- 1 can (15 oz/425g) chickpeas, drained and rinsed
- 1 cup diced cucumber (about 150g)
- 1 cup halved cherry tomatoes (about 150g)
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 4 whole grain large flour tortillas (10-inch)
Instructions
- Cook the quinoa Rinse 1/3 cup dry quinoa under cold water. In a small pot, combine rinsed quinoa with 2/3 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with fork and let cool to room temperature before assembly.
- Prepare the salad mixture In a large bowl, combine the cooked quinoa, drained chickpeas, diced cucumber, cherry tomatoes, red onion, parsley, and mint.
- Make the dressing In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper until emulsified.
- Dress the salad Pour the dressing over the salad mixture and toss gently to coat evenly.
- Assemble the wraps Lay a whole grain tortilla flat. Spoon about one-quarter of the salad mixture down the center of the tortilla. Fold in the sides and then roll tightly to enclose the filling. Repeat with remaining tortillas and filling.
Helpful Tips
- Cook quinoa ahead of time and chill before using for best texture and easier assembly.
- Rinse canned chickpeas well to reduce sodium and improve flavor.
- For a gluten-free option, substitute whole grain tortillas with large lettuce leaves or gluten-free wraps.
- Wrap the assembled wraps tightly in parchment paper or plastic wrap to hold together if packing for lunch.
- To keep the wraps fresh, assemble just before eating or store components separately in the refrigerator and combine within 24 hours.
Storage and Make-Ahead
Store wraps wrapped tightly in an airtight container or plastic wrap in the refrigerator for up to 24 hours for best freshness.
Keep any leftover salad mixture without the tortilla covered and refrigerated; use within 2 days.
Do not freeze the assembled wraps as the fresh vegetables and tortilla texture may be compromised.
Frequently Asked Questions
Can I make these wraps vegan?
Yes, this recipe is naturally vegan as it contains no animal products.
How long can I store the chickpea quinoa salad?
Store the salad mixture (without tortillas) in an airtight container in the refrigerator for up to 2 days for optimal freshness.
Can I use a different type of grain instead of quinoa?
Yes, you can substitute cooked couscous, bulgur, or rice if preferred, but quinoa adds a nice protein boost.
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