Description
These Lemon Garlic Marinated Chickpea Wraps are a fresh, vibrant, and satisfying vegetarian meal perfect for lunch or a light dinner. Chickpeas are marinated in a zesty lemon garlic dressing infused with herbs and combined with crunchy cucumbers, juicy cherry tomatoes, and fragrant fresh parsley and mint. Served in whole grain pitas or wraps with your choice of hummus or lemon garlic white bean spread, these wraps offer a nutritious, flavorful, and easy-to-make option that’s perfect for meal prep or quick meals.
Ingredients
Chickpea Salad
- 2, 15 oz cans of chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, quartered
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp fresh mint or basil, finely chopped
Dressing
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- Juice and zest of 1 medium lemon
- 1 tbsp apple cider vinegar
- 2 cloves garlic, crushed
- 1/2 tsp dry oregano
- 1/2 tsp dry thyme
- 1/2 tsp dry basil
- 2 tsp maple syrup or agave
- Salt, to taste
To Serve
- Whole Grain Pitas or Wraps
- Hummus or Lemon Garlic White Bean Spread
Instructions
- Combine Salad Ingredients: In a large mixing bowl, add the rinsed and drained chickpeas, diced cucumber, quartered cherry tomatoes, finely diced red onion, chopped fresh parsley, and chopped fresh mint or basil. Sprinkle with a pinch of salt to enhance the flavors.
- Prepare the Dressing: In a separate jar or small bowl, combine the extra virgin olive oil, Dijon mustard, juice and zest of the lemon, apple cider vinegar, crushed garlic cloves, dried oregano, thyme, basil, maple syrup or agave, and a pinch of salt. Whisk or shake vigorously until well combined and emulsified.
- Marinate the Chickpea Salad: Pour the dressing over the chickpea mixture and toss thoroughly to ensure everything is evenly coated. Cover the bowl tightly and refrigerate for up to one hour, tossing or stirring occasionally to help redistribute the dressing for even flavor absorption.
- Assemble the Wraps: When ready to serve, warm your whole grain pita or wrap slightly if desired. Spread a generous layer of your chosen hummus or lemon garlic white bean spread onto the pita, then top with a hearty portion of the marinated chickpea salad. Fold and serve immediately for a fresh, flavorful wrap.
Notes
- For best flavor, marinate the chickpeas for at least one hour to allow the dressing to fully absorb into the salad ingredients.
- You can halve the recipe to prepare smaller portions or adjust based on your meal prep needs.
- Warming the pita in a toaster oven enhances its softness and flavor, complementing the crisp chickpea salad.
- Remember to toss or stir the chickpea salad occasionally while marinating to evenly coat all ingredients with the dressing.
