Mediterranean Chickpea Cucumber Wraps

Name: Mediterranean Chickpea Cucumber Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 2 large cucumbers; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, finely diced; 1/4 cup Kalamata olives, sliced; 1/4 cup parsley, chopped; 1/4 cup hummus; 1 teaspoon lemon juice; Salt and pepper to taste

Highlighted under: Fresh & Balanced Eats

I love creating light and refreshing meals, and these Mediterranean Chickpea Cucumber Wraps are one of my favorites! The combination of fresh vegetables, creamy hummus, and protein-packed chickpeas makes for a delightful and satisfying meal. It's perfect for lunch or as a light dinner during warmer months. Plus, they're easy to assemble and can be customized with your favorite toppings. I often make extra so I can enjoy them the next day, as they hold up well in the fridge!

Created by

Chelsea Payne

Last updated on 2026-02-10T16:17:36.759Z

When I first tried making Mediterranean Chickpea Cucumber Wraps, I was amazed at how simple yet delightful they turned out. I used to think that wraps needed deli meats or cheeses to be satisfying, but chickpeas provided the perfect protein-packed alternative. Mixing them with spices and fresh herbs truly elevated the flavors.

Another tip I discovered was to use a variety of colorful vegetables. It not only enhances the visual appeal but also adds different textures and nutrients. You can add bell peppers or shredded carrots for a sweet crunch. These wraps have quickly become a staple in my meal prep routine!

Why You Will Love These Wraps
Bright and refreshing flavors that awaken your palate
Nutritious and filling without feeling heavy
Quick and easy to prepare, perfect for busy days

Choosing the Right Cucumbers

For these wraps, I recommend using English cucumbers, as their thin skin and fewer seeds make them ideal for holding the filling. If you opt for regular cucumbers, be sure to peel them to enhance texture and minimize bitterness. Slice them in half lengthwise and scoop out the seeds for a boat-like shape; this step helps contain the filling and prevents sogginess during storage.

When selecting cucumbers, look for ones that are firm and free from blemishes. If you notice any wrinkling or mushiness, it's best to skip those. Fresh cucumbers not only contribute a wonderful crunch but also bring refreshing moisture to the dish, enhancing the overall flavor and balance.

Perfecting the Chickpea Filling

The chickpeas are the star of this filling, offering both protein and a creamy texture when mashed. When mashing, leave some chickpeas whole for added texture; this element can really elevate the wraps. Use a fork or potato masher, and be careful not to over-mash—aim for a balance where some pieces remain intact for a delightful bite.

Feel free to adjust the flavor profile of your chickpea filling. For a spicier kick, consider adding diced jalapeños or a sprinkle of red pepper flakes. Alternatively, a teaspoon of cumin can lend an earthy depth to the mix. Play around with the acidity by adding more lemon juice or even a splash of red wine vinegar for brightness.

Storage and Meal Prep Tips

These Mediterranean Chickpea Cucumber Wraps are perfect for meal prep. If you're making them ahead of time, store the filling separately from the cucumbers to prevent sogginess. The chickpea mixture will stay fresh in an airtight container in the fridge for up to three days, while cut cucumbers can last for about 24 hours without filling.

To maximize flavor, assemble the wraps just before serving. This way, the cucumbers retain their crunch, and you can ensure each bite is as refreshing as the first. If you're feeling creative, try adding different toppings such as feta cheese or a drizzle of balsamic reduction right before serving to enhance flavor complexity.

Ingredients

Ingredients for Mediterranean Chickpea Cucumber Wraps

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 large cucumbers
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely diced
1/4 cup Kalamata olives, sliced
1/4 cup parsley, chopped
1/4 cup hummus
1 teaspoon lemon juice
Salt and pepper to taste

Feel free to add any other fresh vegetables or proteins as desired!

Instructions

Prepare the Cucumber Wraps

Cut the cucumbers in half lengthwise and scoop out the seeds using a spoon to create a boat shape. This will help hold the filling.

Make the Chickpea Filling

In a bowl, mash the chickpeas with a fork and mix in the tomatoes, red onion, olives, parsley, lemon juice, salt, and pepper until combined.

Assemble the Wraps

Spread hummus inside the cucumber boats, then fill them with the chickpea mixture. Press gently to secure.

Serve

Slice the wraps and enjoy immediately, or wrap them in foil for a portable meal.

These wraps are best enjoyed fresh but can be refrigerated for a day.

Pro Tips

For an extra kick, consider adding red pepper flakes or feta cheese to the chickpea filling.

Flavorful Customizations

While the original recipe is delicious, feel free to get creative with your ingredients. You can swap in other vegetables like bell peppers or shredded carrots for extra crunch and color. Adding sprouts or microgreens can also provide a nutrient boost and a fresh taste that pairs well with the chickpeas and hummus.

For a heartier version, consider adding quinoa or couscous to the filling. This not only makes the wraps more filling but also adds a pleasant chewiness. If you want to incorporate a protein source that’s different from chickpeas, grilled chicken or diced tofu works wonderfully and can be seasoned to your liking.

Serving Suggestions

These wraps are perfect as a light lunch or appetizer, but they can also be served alongside a fresh salad or a cup of soup for a more substantial dinner. For gatherings, they make an excellent addition to a mezze platter with falafel, tabbouleh, and dolmas, encouraging guests to enjoy an array of Mediterranean flavors.

For an added touch, I like to serve these wraps with a side of tzatziki or a light vinaigrette for dipping. This enhances the Mediterranean experience and allows each person to customize their flavor profile with additional toppings that suit their taste.

Questions About Recipes

→ Can I use a different type of bean instead of chickpeas?

Yes, black beans or white beans are great alternatives that will work well with the other ingredients.

→ Are these wraps suitable for meal prep?

Absolutely! You can prepare the filling a day in advance and assemble the wraps just before you eat to keep the cucumbers crisp.

→ What can I substitute for hummus?

You can use tzatziki or avocado spread if you prefer something creamier or with a different flavor profile.

→ How can I make these wraps gluten-free?

Simply replace the cucumbers with gluten-free wraps or lettuce leaves as a base.