Best 2 Mediterranean Chickpea Wrap Recipes

Embark on a culinary journey to the heart of the Mediterranean with our guide to creating the perfect Mediterranean chickpea wrap. Discover a symphony of flavors that merge chickpeas, fresh vegetables, herbs, and spices. Whether you're a seasoned chef or a novice in the kitchen, this comprehensive guide will empower you to craft a tantalizing wrap that captures the essence of the Mediterranean diet. Get ready to relish a wholesome and delicious meal that celebrates the vibrant flavors and textures of this iconic cuisine.

Let's cook with our recipes!

MEDITERRANEAN CHICKPEA WRAP

Mediterranean Chickpea Wrap image

Make and share this Mediterranean Chickpea Wrap recipe from Food.com.

Provided by Kim Petro

Categories Lunch/Snacks

Time 45m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

sea salt
2 tablespoons olive oil
1 carrot, peeled and finely diced
1 onion, diced
1 bananna pepper
1 garlic clove, minced
1 teaspoon ground cumin
1/2 teaspoon red pepper flakes
1/8 teaspoon ground cayenne pepper
1 (15 ounce) can chickpeas with liquid
1 white potato
5 whole sun-dried tomatoes packed in oil, coarsley chopped
4 tortillas, toasted

Steps:

Place a large asute pan over medium heat. Sprinkle the bottomwith a pinch of salt and heat for 1 minute. Add the oil and heat for 1 minute.
Add the carrot, onion, bananna pepper, and garlic to the pan and saute, stirring frequently, for 5 to 7 minutes, until the vegetables are just beginning to soften. Add the cumin, red pepper, cayenne and black pepper to taste.
Saute for 1 minute.
Add the chickpeas and their liquid and 1 1/2 cups water. Bring to a boil. Add the potatoand sun dried tomatoes. Simmer 20 minutes or until potatoes are soft. Serve wrappen in the naan bread or tortillas.

MEDITERRANEAN CHICKPEA STEW

Mediterranean Chickpea Stew image

Chickpeas, eggplant, onions, tomatoes, and lots of olive oil stew together to create a traditional Mediterranean meal for your family. Serve with couscous, rice, pasta, or pita bread.

Provided by Buckwheat Queen

Categories Soups, Stews and Chili Recipes Stews

Time 50m

Yield 4

Number Of Ingredients 13

Ingredients

¼ cup extra-virgin olive oil
1 large red onion, chopped
1 small bunch Italian parsley, minced
2 cloves garlic, minced
1 small carrot, coarsely shredded
1 small eggplant, cubed
2 cups cooked, sodium-free chickpeas, drained
1 cup cherry tomatoes, halved
½ cup vegetable broth, or more as needed
1 tablespoon dried oregano
1 teaspoon dried thyme
½ teaspoon cayenne pepper
salt and ground black pepper to taste

Steps:

Heat olive oil in a Dutch oven over medium heat. Add onion to the hot oil and cook until soft and translucent, about 5 minutes. Add parsley and garlic; cook and stir for 2 minutes. Add shredded carrot; stir often for 1 to 2 minutes. Add cubed eggplant and saute for 2 to 3 minutes.
Pour in chickpeas and tomatoes. Add broth, oregano, thyme, and cayenne pepper. Mix and bring to a boil. Reduce heat and simmer until stew has thickened and the vegetables are soft, about 15 minutes. Add more broth if necessary. Season with salt and pepper.

Nutrition Facts : Calories 325.6 calories, Carbohydrate 37 g, Fat 16.8 g, Fiber 11.8 g, Protein 9.8 g, SaturatedFat 2.3 g, Sodium 124.9 mg, Sugar 8.7 g

Tips:

To make the wraps ahead of time, assemble them and store them in the refrigerator for up to 2 days. When ready to serve, warm them in the microwave or oven.
If you don't have any hummus, you can substitute another spread, such as tzatziki or baba ganoush.
Feel free to add other vegetables to the wraps, such as chopped tomatoes, cucumbers, or bell peppers.
If you're using a gluten-free tortilla, be sure to check the label to make sure it's also vegan.
Serve the wraps with a side of your favorite dipping sauce, such as hummus, tahini, or tzatziki.

Conclusion:

These Mediterranean chickpea wraps are a delicious and healthy lunch or dinner option. They're packed with protein, fiber, and healthy fats, and they're also easy to make. Plus, they're a great way to use up leftover chickpeas. So next time you're looking for a quick and easy meal, give these wraps a try.