No-Cook Mediterranean Chickpea Salad Wraps
A refreshing and vibrant no-cook Mediterranean chickpea salad, packed with fresh vegetables, herbs, and a zesty lemon-tahini dressing, served in crisp lettuce cups or soft whole wheat wraps. Perfect for a light lunch or dinner.
Ingredients
- •15 oz canned chickpeas, rinsed and drained
- •0.5 cup English cucumber, diced
- •1 cup cherry tomatoes, halved or quartered
- •0.25 cup red onion, finely diced
- •0.5 cup red bell pepper, diced
- •0.25 cup Kalamata olives, pitted and halved
- •0.25 cup fresh parsley, chopped
- •2 tablespoon fresh dill, chopped (optional)
- •3 tablespoon extra virgin olive oil
- •2 tablespoon fresh lemon juice
- •1 tablespoon tahini
- •1 garlic clove, minced
- •0.5 teaspoon dried oregano
- • to taste salt
- • to taste black pepper
- •1 tablespoon water (if needed for dressing consistency)
- •8 large lettuce leaves (romaine, butter, or collard greens)
- •4 whole wheat wraps or tortillas (optional)
- •0.25 cup crumbled feta cheese (optional)
- •0.25 cup hummus (optional, for spreading)
Instructions
- 1.
Prepare the chickpeas: Open and thoroughly rinse the canned chickpeas under cold water. Drain them well and transfer to a large mixing bowl. Using a fork or potato masher, lightly mash about half of the chickpeas. Leave the other half whole for texture. This helps the salad bind together better.
- 2.
Chop vegetables and herbs: Dice the English cucumber, halve or quarter the cherry tomatoes, finely dice the red onion, dice the red bell pepper, and halve the pitted Kalamata olives. Add all chopped vegetables to the bowl with the mashed and whole chickpeas. Chop the fresh parsley and dill (if using) and add them to the bowl as well.
- 3.
Prepare the dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, tahini, minced garlic, dried oregano, salt, and black pepper. If the dressing is too thick, add a tablespoon of water at a time until it reaches a pourable consistency.
- 4.
Combine and mix: Pour the prepared dressing over the chickpea and vegetable mixture in the large bowl. Stir gently until all ingredients are well combined and coated with the dressing. Taste and adjust seasoning (salt, pepper, lemon juice) as needed.
- 5.
Assemble the wraps: For lettuce wraps, spoon the chickpea salad into large lettuce leaves. For whole wheat wraps, spread a thin layer of hummus (if using) on each wrap, then fill with the chickpea salad. If desired, sprinkle with crumbled feta cheese before serving.
- 6.
Serve immediately or chill: Serve the wraps fresh. If preparing ahead, store the chickpea salad in an airtight container in the refrigerator for up to 3-4 days. Assemble wraps just before serving to prevent lettuce or tortillas from becoming soggy.
Tips
- 💡Meal Prep Friendly: Prepare the chickpea salad ahead of time and store it in an airtight container in the fridge. It tastes even better after a few hours as the flavors meld. Assemble the wraps just before eating.
- 💡Texture Variation: For a creamier salad, mash more of the chickpeas. For more whole bean texture, mash less. You can also add a tablespoon of vegan mayonnaise or Greek yogurt (if not vegan) for extra creaminess.
- 💡Add-ins & Variations: Feel free to customize! Add chopped artichoke hearts, sun-dried tomatoes, capers, or roasted red peppers for extra flavor and texture.
- 💡Serving Suggestions: This chickpea salad is also delicious served as a dip with pita bread or crackers, or as a topping for a green salad.
Recipe from TheCookbook.ai
Created by Basil Roux