Let’s Talk About This Wrap (And Why I’m Obsessed)

Okay, so here’s the scene: it’s a Wednesday, I’m low on lunch inspiration, fridge is looking a bit dire, and I remember these wraps. Absolute hero meal. Actually, my kid calls these “crunchy chickpea burritos” and, look, the name kind of stuck in our house. I swear, every time I make them I end up eating most of the chickpea filling *before* it even hits the wrap—oops.

Fun story: the first time I made this, I totally forgot to drain the chickpeas (rookie move, right?). But miracle of miracles, it still tasted awesome—just a bit more on the “spoon required” side. So don’t worry, “perfection” is not required here. Anyway, if you like the sort of dish that tastes like summer even when it’s pouring outside and you can barely find your slippers, read on.

Why I Make These All the Time

I make this when I want something filling but not heavy—sort of a picnic-in-your-mouth situation. My family actually asks for this in their lunchboxes (my partner tried to hide the wraps behind the kale chips once, as if I wouldn’t notice). Also, if you’re the type who gets hangry standing over the stove, waiting for something to finish simmering, you’ll be happy to know this takes like 10 minutes. (Unless you go down a chickpea-mashing rabbit hole. Don’t ask me how I know.)

Here’s What You’ll Need (Substitute As You Like)

1 can (400g) chickpeas, rinsed and drained (sometimes I use the boxed ones from Trader Joe’s—no shame)
Half a big cucumber, diced or thinly sliced (or those little Persian cukes if that’s what you have—honestly, any crunchy cucumber does the trick)
Handful of cherry tomatoes, halved (when out, I’ve tossed in roasted peppers or sometimes just more cucumber—don’t overthink it)
¼ red onion, finely chopped (white onion works if red is MIA; my grandmother would insist it’s not the same, but she hasn’t tried it with shallots yet)
2 tablespoons crumbled feta cheese (goat cheese is fun for a switch-up; or skip if you’re dairy-free)
Juice of ½ lemon (occasionally I just use bottled lemon—please don’t judge)
2 tablespoons olive oil (regular or extra-virgin—use what you have, honestly)
Big pinch of dried oregano (sometimes I use za’atar, which is fancy but yum)
Salt & freshly ground black pepper, to taste
2-3 large wraps or flatbreads (I’ve used naan in a pinch. Is it authentic? Nah, but it’s delicious)
Optional: A spoonful of Greek yogurt or hummus for swiping on the wrap (okay, or just mayo—sometimes I’m lazy)
More optional: handful of spinach or mixed greens for crunch

How I Actually Make These Wraps

In a bowl, dump in the chickpeas. Mash them a bit with a fork—don’t worry about getting every bean perfect. You want some chunkiness, trust me. (This is where I usually “taste test” for flavor, i.e., eat several spoonfuls.)
Add cucumber, tomatoes, onion, and feta. Give it all a gentle toss with your hands. Feels more rustic that way. Or use a spoon if you’re feeling proper.
Drizzle in the lemon juice and olive oil, then sprinkle on the oregano, salt, and pepper. Mix until everything’s sort of evenly coated. Don’t panic if your bowl looks a bit chaotic—this is the good kind of mess.
Lay out your wrap or flatbread. If you want, swipe on a generous smear of yogurt, hummus, or (life hack) a bit of soft goat cheese.
Spoon the chickpea mixture into the center. Top with spinach or greens if you’re feeling it. Now fold it up—either burrito-style or just sort of roll and hope for the best (no judgment, I still can’t roll a perfect wrap).
And that’s it. Slice in half if you want it to look fancy or just eat it as is. Up to you!

Random Notes Because I’ve Made This Too Often

Chickpeas straight form the can need a good rinse or else the flavor can be, um, “interesting.”
If you go too heavy on the lemon juice at first (guilty!), you can toss in an extra spoon of yogurt to mellow things out.
Once I tried this with pickles. The result: divisive. Proceed with caution.

Things I’ve Tried (Not All Good)

Added grilled chicken for my protein-obsessed brother—turned out tasty but kind of lost the “Mediterranean lightness.”
Used vegan feta—worked surprisingly okay, but I’d up the spices for more zing.
Tried using pita pockets once, but the filling fell out everywhere. Maybe it was just a bad pita day, hard to say.

Do You Actually Need Any Fancy Tools?

All you really need is a mixing bowl and a fork for mashing. If you’ve got a potato masher, hey, have at it. Don’t have a citrus juicer? Squeeze with your hands, just watch for rogue seeds. I use whatever tongs I grab first.

Storage: Will It Last?

Stuff the filling in an airtight container, and it’s good in the fridge for a couple days—but honestly, in my house it never lasts more than a day! If you tuck it into a wrap ahead of time, just wrap snug with parchment so it doesn’t go soggy. But—personal preference—I think the filling tastes even better on day two, if it ever gets that far. (Check out these wrap storage tips from Bon Appétit if you’re super organized. I’m, uh, not.)

How I Serve It (Sometimes I Get Fancy)

Usually just with some veggie sticks or a handful of chips because life’s too short. But if we’re “hosting” (that’s code for eating outside with folding chairs), I’ll put out a little bowl of marinated olives, or maybe some homemade Greek salad on the side. Sometimes, I’ll even pour everyone a glass of lemonade and call it a picnic. Hey, whatever works.

Pro Tips I Wouldn’t Ignore (Again… Learned the Hard Way)

Definitely rinse your chickpeas. I rushed once—not worth it.
Let the filling sit for 10 minutes before wrapping if you can. The flavors get all friendly. But honestly, half the time I just eat it straight away.
Don’t OD on the onion unless you want to taste it for the next three hours (yep, speaking from experience).

Your Burning Questions, Answered

Can I use dried chickpeas I cooked myself?
Absolutely! Might take a bit longer, but the flavor is basically the same—or better, depending who you ask.
What if I hate feta?
Leave it out! Goat cheese, vegan cheese, or just skip. The whole wrap still works. Actually, my cousin hates feta (don’t get me started) and she uses cheddar—controversial but not awful.
No spinach—what now?
Lettuce, arugula, or honestly any green stuff will do. I’ve made it without and it’s still a win.
Can I meal-prep these?
Sort of! Make the filling ahead, then build the wraps fresh. If you stuff the wraps and refrigerate, they can go soggy. Still tasty, just a bit sad.
Where can I learn more Mediterranean salads?
I love The Mediterranean Dish for ALL things salad-y and Mediterranean, by the way.

And now, I’m off to find the rest of my lunch—someone snagged the last wrap, and I have my suspicions.

Chickpea & Cucumber Mediterranean Wrap