Mediterranean Chickpea Wrap
Mashed chickpeas with cucumber, tomato, and hummus in a whole wheat tortilla. 420 calories, 16g protein.
Mediterranean Chickpea Wrap has 420 calories per serving, with 16g protein, 62g carbs, 13g fat, and 12g fiber. Prep 10 min, cook 0 min.
Nutrition per serving
1 serving(s)
420
Calories
16g
Protein
32% DV
62g
Carbs
23% DV
13g
Fat
17% DV
* %DV based on a 2000 calorie diet
🫘 12g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
0 min
Servings
1
Est. Cost
$2.50
Mediterranean Chickpea Wrap
A protein-rich, high-fiber wrap that requires no cooking. Mashing the chickpeas gives a tuna-salad-like texture. The 12g of fiber per serving is a significant portion of the daily reference value.
Ingredients
- 1 large whole wheat tortilla
- ½ cup chickpeas, rinsed and drained
- ¼ cup cucumber, diced
- ¼ cup tomato, diced
- 2 tbsp hummus
- ½ cup lettuce
Instructions
-
Mash chickpeas with a fork in a bowl. Add a squeeze of lemon, salt, and pepper.
-
Spread hummus on tortilla (if the tortilla feels stiff, let it sit at room temperature for 2–3 minutes to soften).
-
Layer lettuce, chickpea mixture, cucumber, and tomato.
-
Roll tightly, slice in half, and serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 16g |
| Carbs | 62g |
| Fat | 13g |
| Fiber | 12g |
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Equipment
No heat required
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