Name: Chickpea Salad Wraps with Lemon Dressing Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 (15-ounce) can chickpeas, drained and rinsed; 1 small cucumber, diced; 1 cup cherry tomatoes, halved; ¼ cup red onion, finely chopped; ¼ cup fresh parsley, chopped; 2 tablespoons crumbled feta cheese (optional); 4 large lettuce leaves or whole wheat wraps; 2 tablespoons olive oil; 1 tablespoon fresh lemon juice; 1 teaspoon Dijon mustard; ½ teaspoon garlic powder; ¼ teaspoon salt; ⅛ teaspoon black pepper

Description

These Chickpea Salad Wraps with Lemon Dressing are a quick, refreshing, and nutritious meal perfect for a light lunch or snack. Made with a vibrant mix of chickpeas, fresh vegetables, and a zesty lemon dressing, they are easy to prepare and customizable to suit your taste. Whether served in crisp lettuce leaves or whole wheat wraps, this Mediterranean-inspired recipe delivers a satisfying combination of flavors and textures without any cooking required.

Ingredients

Scale

Salad Ingredients

1 (15-ounce) can chickpeas, drained and rinsed
1 small cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
2 tablespoons crumbled feta cheese (optional)
4 large lettuce leaves or whole wheat wraps

Lemon Dressing

2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
½ teaspoon garlic powder
¼ teaspoon salt
⅛ teaspoon black pepper

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Instructions

Prepare the Chickpea Salad: In a large bowl, use a fork to lightly mash the chickpeas, leaving some whole to maintain texture. Add the diced cucumber, halved cherry tomatoes, finely chopped red onion, chopped parsley, and crumbled feta cheese if using. Mix gently to combine all salad ingredients.
Make the Lemon Dressing: In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, garlic powder, salt, and black pepper until the dressing is emulsified and smooth.
Toss Salad with Dressing: Pour the lemon dressing over the chickpea salad mixture. Stir well to ensure all ingredients are evenly coated with the dressing.
Assemble Wraps or Lettuce Cups: Scoop the chickpea salad into large lettuce leaves for a low-carb option or spoon it equally onto whole wheat wraps. Roll up the wraps tightly or leave the lettuce cups open-faced for serving.
Serve or Chill: Serve immediately for the freshest taste, or cover and chill the wraps or lettuce cups in the refrigerator for 15–20 minutes to allow the flavors to meld together before serving.

Notes

This recipe can easily be made vegan by omitting the feta cheese.
Add diced avocado, shredded carrots, or olives to the salad for extra flavor and nutrients.
Perfect for meal prep—store the chickpea filling separately from the wraps or lettuce leaves to keep them fresh.
Use gluten-free wraps to make the recipe gluten-free if desired.