Description
A vibrant, no-reheat healthy lunch wrap featuring chickpeas, fresh vegetables, feta, and a zesty lemon vinaigrette. Perfect for workdays and weekly meal prep.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 medium cucumber, diced
1/4 red onion, finely chopped
1/2 cup shredded carrots
1/4 cup fresh chopped parsley or cilantro
1/2 cup crumbled feta or vegan cheese
Whole wheat or spinach wraps
For the vinaigrette:
3 tbsp extra virgin olive oil
1.5 tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
Salt & pepper to taste
Optional:
Hummus or Greek yogurt as base layer
Large romaine leaves or cooked quinoa as wrap alternative
Tuna white bean salad as protein-rich filler
Instructions
1. In a large bowl, toss chickpeas, chopped peppers, cucumber, red onion, and shredded carrots together.
2. Whisk olive oil, lemon juice, Dijon, garlic, salt, and pepper to make vinaigrette.
3. Pour vinaigrette over veggie mix and stir well.
4. Lay out wraps, optionally smear with hummus or Greek yogurt.
5. Spoon chickpea mixture into wraps.
6. Top with feta or nutritional yeast, add herbs.
7. Roll tightly and wrap in wax paper or store in containers.
8. Optional: Add crushed pistachios or swap chickpeas for tofu or chicken.
Notes
Prep once for 3–5 meals in 20 minutes.
No microwave needed—great for work settings without kitchen access.
Add dressing right before eating to maintain texture.
Swap ingredients to taste—this is a versatile base recipe.
- Prep Time: 12 min
- Cook Time: 0 min
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 5g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 15mg
Keywords: healthy work lunch, chickpea wrap, no microwave meal, meal prep, vegan optional