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Quick Mediterranean Chickpea and Tuna Salad Wraps

Mediterranean chickpea and tuna salad wraps - featured image
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A fresh, filling, and easy-to-make Mediterranean-inspired wrap combining creamy chickpeas, flaky tuna, and crisp veggies, perfect for a healthy lunch in under 15 minutes.

Ingredients

Scale
  • 1 can (5 oz / 140 g) canned tuna, drained
  • 1 can (15 oz / 425 g) canned chickpeas, drained and rinsed
  • 2 tablespoons red onion, finely diced
  • 1/2 cup cucumber, diced
  • 1/2 cup cherry tomatoes, halved (optional)
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 small clove garlic, minced
  • 1/2 teaspoon ground cumin
  • Salt and black pepper, to taste
  • 4 medium whole wheat tortillas or wraps (8-inch / 20 cm)
  • Optional add-ins: kalamata olives, crumbled feta, pinch of smoked paprika

Instructions

  1. Drain and rinse the canned chickpeas thoroughly. Drain the tuna well.
  2. Finely dice the red onion, cucumber, and halve the cherry tomatoes. Chop the parsley finely.
  3. Place chickpeas in a mixing bowl and lightly mash with a fork or potato masher until chunky but not pasty.
  4. Flake the tuna into the mashed chickpeas and stir gently to combine.
  5. Add diced onion, cucumber, tomatoes, and parsley to the bowl and toss together.
  6. Add minced garlic, lemon juice, olive oil, ground cumin, salt, and pepper. Stir well and adjust seasoning to taste. Optionally, add a pinch of smoked paprika.
  7. Lay out the whole wheat tortillas. Spoon the salad mixture evenly across the center of each wrap.
  8. Fold in the sides and roll tightly from the bottom up to secure the filling.
  9. Optional: Warm the wraps in a non-stick skillet over medium heat for 1-2 minutes per side before serving.

Notes

Do not over-mash chickpeas to maintain texture. Use fresh lemon juice for best flavor. Drain canned ingredients thoroughly to avoid soggy wraps. Wraps can be warmed briefly in a skillet for a softer texture. Store salad and wraps separately to prevent sogginess if preparing ahead.

Nutrition

Keywords: Mediterranean, chickpea, tuna, salad, wraps, healthy lunch, quick recipe, easy meal, vegetarian option, gluten-free option

Find it online: https://zorbmeal.com/quick-mediterranean-chickpea-and-tuna-salad-wraps-easy-healthy-lunch-recipe/