Vegan Mediterranean Wrap

Name: Vegan Mediterranean Wrap
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 4 pcs tortilla (large, 10-inch, whole wheat or flour); 1.5 cup chickpeas (cooked, drained and rinsed if canned); 2 tbsp olive oil (divided); 0.5 tsp cumin powder (ground); 1 pinch smoked paprika; 2 pcs garlic (cloves, minced); 0.25 tsp salt; 1 pcs bell pepper (medium, red, thinly sliced); 1 pcs cucumber (medium, diced); 1 pcs tomato (medium, diced); 0.5 pcs red onion (small, thinly sliced); 1 tbsp lemon juice (freshly squeezed); 0.5 cup hummus (plain or roasted red pepper); 4 pcs romaine lettuce (large leaves, washed and dried); 0.25 cup kalamata olives (pitted, halved); 2 tbsp parsley (fresh, chopped)

RATING

0.0/5

TASTE SCORE

9/10

A vibrant, colorful wrap loaded with roasted red pepper hummus, spiced chickpeas, and fresh crunchy vegetables. The creamy hummus pairs beautifully with warm, cumin-scented chickpeas and cool cucumber-tomato salad, all wrapped in a soft tortilla. Ready in 25 minutes for a satisfying plant-based lunch or light dinner.

PREP

15m

COOK

10m

SERVES

1 PIECE

614 cal

SERVINGS

METHOD · 6 STEPS

prep
Prep the fresh vegetables.
1.Dice the cucumber and tomato into small, bite-sized pieces.
2.Thinly slice the red bell pepper and red onion.
3.Chop the parsley and halve the kalamata olives.
saute · ~6 min
Sauté the spiced chickpeas.
1.Warm 1 tbsp olive oil in a skillet over medium heat.
2.Add minced garlic and sauté until fragrant, about 30 seconds.
3.Add chickpeas, cumin powder, smoked paprika, and salt.
4.Cook for 5-6 minutes, stirring occasionally, until chickpeas are warm and slightly crisped.
TIPDon't stir too frequently — letting the chickpeas sit for a minute helps them get slightly crispy edges.
mix
Make the cucumber-tomato salad.
1.In a mixing bowl, combine diced cucumber, tomato, sliced red onion, and kalamata olives.
2.Drizzle with remaining 1 tbsp olive oil and lemon juice.
3.Add chopped parsley and toss gently to combine.
prep · ~2 min
Warm the tortillas.
Warm each tortilla in a dry skillet over medium heat for about 20-30 seconds per side, or directly on a gas flame for a few seconds using tongs. Keep them pliable, not crisp.
assemble
Assemble the wraps.
1.Spread about 2 tbsp of hummus in the center of each warm tortilla.
2.Place one romaine lettuce leaf on top of the hummus.
3.Spoon a generous portion of the warm spiced chickpeas over the lettuce.
4.Top with the cucumber-tomato salad and a few slices of raw bell pepper.
5.Fold in the sides of the tortilla, then roll tightly from the bottom up to form a wrap.
TIPDon't overfill — about 3/4 cup total filling per wrap is the sweet spot for rolling cleanly without tearing.
serve
Slice and serve immediately.
Cut each wrap in half diagonally and serve right away while the chickpeas are still warm.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
For extra smoky depth, toast the cumin and paprika in the dry skillet for 10 seconds before adding oil and garlic.
2
Pat the chickpeas very dry with a clean towel before sautéing — excess moisture prevents browning.
3
Warm tortillas directly over a gas flame with tongs for a slight char and pliability without toughness.
4
Drain the cucumber-tomato salad after tossing to avoid soggy wraps — let it sit in a colander for 2 minutes.
5
If making ahead, store the hummus, spiced chickpeas, and chopped veggies separately, then assemble just before serving.
6
Slice the wrap with a serrated knife to cut through the tortilla cleanly without squishing the filling.

RECIPE VARIATIONS