Mediterranean Wrap with Chickpea Bites | FoodByMaria Recipes

Vegan Meals

Mediterranean Wrap with Spinach and Chickpea Bites

Prep

10 minutes

Cook

15 minutes

Yield

4

There’s nothing quite like an easy, delicious, and filling lunch that’ll get you through the rest of your afternoon. This Mediterranean wrap with spinach and chickpea bites is seriously just that. The chickpea bites fill you up, and the veggies make this a well rounded lunch perfect for any day of the week!

Mediterranean wrap on white plate

Why you’ll love this Mediterranean wrap: 

  • Quick: Make this whole recipe in less than 30-minutes. A great, easy lunch on a busy day
  • Healthy: Loaded with veggies and protein-packed chickpea bites
  • Versatile: Use whatever veggies or stuffing you want or have on hand. There’s no rules here!

Chickpea bites on countertop

Mediterranean wrap on white plate

Ingredient Notes: 

Chickpea Bites: The chickpea bites used in this recipe are from my friends at Sol Cuisine. These bites have such an amazing taste with the perfect amount of crunch. The combination of spinach and chickpeas makes them both nutritious, and delicious. These are seriously perfect to have on hand for a quick, easy lunch like this wrap, or to serve as an appetizer, after school snack, or veggie side. 

Tzatziki: I’m Greek so I love tzatziki, but if you don’t want to make the homemade stuff, you can just buy it in-store. You can also swap this for hummus or whatever spread/sauce you have on hand. 

How do you make a Mediterranean wrap?

  1. Preheat your oven and follow the Sol Cuisine package instructions to cook the bites.
  2. While the bites cook, toss together the salad by adding all the ingredients into a medium-sized bowl. Set aside.
  3. Grab your wrap with pockets and cut them down the middle.  Using your fingers, gently separate the pockets  (see images for how they are stuffed for reference) and repeat till you’ve opened all your wraps.
  4. Cook them in a large pan till golden and hot on both sides.  Repeat till each is heated.  You can also brush the pan with butter or oil before cooking to get a beautiful crisp on them.
  5. To assemble, gently stuff each pocket with some arugula, salad, some bites, and slivered almonds.  Top with fresh dill and serve.  I suggest doing around 2-3 bites per wrap.  You can double the recipe if you’re feeding more than 4 people.

Mediterranean wrap on white plate

Mediterranean wrap on white plate

Expert Tips & FAQ:

I can’t find the chickpea bites. If you don’t have access to the chickpea bites, use any protein you prefer. I think my crunchy chickpeas from this recipe would be PERFECT in this recipe.

How do I make homemade tzatziki? I have an easy, vegan-friendly recipe that you can find here.

I’m missing some of these ingredients. Don’t worry. Get creative here. Use whatever you have on hand or your fav veggies. This recipe is so versatile. 

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Mediterranean wrap on white plate

Mediterranean Wrap with Spinach and Chickpea Bites

  • Author: Maria Koutsogiannis
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Category: Vegan Meals
  • Cuisine: Mediterranean Inspired
  • Diet: Vegan

Description

This healthy wrap is the perfect, easy lunch solution made with Mediterranean inspired ingredients and crunchy spinach & chickpea bites.


Ingredients

Scale

304G (1 package) Sol Cuisine Spinach and Chickpea Bites

For the Salad:

1 cup fresh tomatoes, small dice

1 cup fresh cucumber, small dice

1/2 cup feta of choice

1/2 tsp sea salt

1/2 tsp pepper

3 tbsp. lemon juice

2 tbsp. olive oil

Stuffing Ingredients/For Assembly

3/4 – 1 cup Tzatziki

34 wrap pockets

1/4 cup slivered almonds

1 cup fresh arugula

a handful of fresh dill for garnish


Instructions

Preheat your oven and follow the Sol Cuisine package instructions to cook the bites.

While the bites cook, toss together the salad by adding all the ingredients into a medium-sized bowl. Set aside.

Grab your wrap with pockets and cut them down the middle.  Using your fingers, gently separate the pockets  (see images for how they are stuffed for reference) and repeat till you’ve opened all your wraps.

Cook them in a large pan till golden and hot on both sides.  Repeat till each is heated.  You can also brush the pan with butter or oil before cooking to get a beautiful crisp on them.

To assemble, gently stuff each pocket with some arugula, salad, some bites, and slivered almonds.  Top with fresh dill and serve.  I suggest doing around 2-3 bites per wrap.  You can double the recipe if you’re feeding more than 4 people.


Notes

Spinach and Chickpea Bites: If you don’t have access to the chickpea bites, use any protein you prefer.  I think my crunchy chickpeas from this recipe would be PERFECT in this recipe.


Nutrition

  • Serving Size: 4
  • Calories: 335
  • Sugar: 4.6g
  • Sodium: 908.5mg
  • Fat: 23.2g
  • Saturated Fat: 10g
  • Unsaturated Fat: 2.2g
  • Trans Fat: 0g
  • Carbohydrates: 25.5g
  • Fiber: 6g
  • Protein: 10.6g
  • Cholesterol: 42.4mg

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