This nourishing wrap is the perfect balance of creamy and tangy flavours – all wrapped up in a wholesome, satisfying meal. Packed with protein-rich chickpeas, creamy avocado, feta, and fresh herbs, this wrap is giving Mediterranean-inspired flavours with a kick of spice. Whether you need a quick lunch, a meal prep option, or a light dinner, this wrap comes together quick and is guaranteed to hit the spot! 

For the Smashed Chickpea Filling:

  • 1 can chickpeas, drained and rinsed
  • 1/2 avocado, sliced
  • 1/4 red onion, diced
  • 50g feta cheese, crumbled
  • 1-2 garlic cloves, minced
  • 1 tbsp fresh dill, chopped
  • 1 tbsp fresh parsley, chopped
  • 1 tsp paprika
  • 1/2 tsp salt, or more to taste
  • 1/2 tsp black pepper, or more to taste
  • pinch of chili flakes
  • 1-2 tbsp olive oil
  • juice of 1/2 lemon

For Assembling the Wrap:

  • 1 large whole wheat wrap
  • feta and herb dip, to spread (pre-made from Woolworths, optional to swap with hummus or tzatziki)
  • 2 generous spoonfuls of the smashed chickpea filling
  • 3 thin slices of tomato
  • 5 thin slices of cucumber
  • 5-6 pickled jalapeño slices
  • pickled red onions
  • salt and pepper, to taste
  • handful of mixed lettuce
  • extra drizzle of olive oil and lemon juice

Instructions:

  1. Prepare the Smashed Chickpea Filling:
    • In a bowl, combine the chickpeas, avocado, red onion, feta, garlic, dill, parsley, paprika, salt, black pepper, and chili flakes.
    • Drizzle with olive oil and lemon juice, then use a fork to mash everything together until well combined. The texture should be slightly chunky but still smashed.
  2. Assemble the Wrap:
    • Lay the whole wheat wrap flat and spread a layer of feta and herb dip evenly across the surface.
    • Spoon two generous scoops of the chickpea mixture onto the wrap and spread it out.
    • Layer the tomato slices, cucumber slices, pickled jalapeños, and pickled red onions over the chickpea filling.
    • Season with a pinch of salt and pepper, then add a handful of mixed lettuce.
    • Drizzle a little extra olive oil and lemon juice over the top for added flavor.
  3. Wrap It Up & Serve:
    • Carefully fold in the sides of the wrap and roll it tightly from the bottom up, securing all the ingredients inside.
    • Slice in half and enjoy immediately! Save the leftover chickpea smash in a tupperware in the fridge for another day (serves 2-3 wraps).

See the step by step in the video below!