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Mediterranean Chickpea Salad Wraps Fresh and Simple Meal

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When making Mediterranean Chickpea Salad Wraps, you need fresh and simple ingredients. Here’s what you will need: - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cucumber, diced - 1 cup cherry tomatoes, halved - 1/2 red onion, finely chopped - 1/2 cup kalamata olives, pitted and sliced - 1/4 cup fresh parsley, chopped - 1/4 cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - 1 tablespoon lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - 4 large whole wheat or spinach tortillas Each ingredient adds flavor and texture. Chickpeas serve as a great protein base. Fresh vegetables like cucumber and tomatoes bring crunch and color. Red onions add a nice bite, while olives give a briny twist. Parsley offers fresh notes and a pop of green. Feta cheese is an optional treat that adds creaminess. The dressing brings everything together. Olive oil and lemon juice create a zesty finish. Oregano adds an earthy taste. Don’t forget to season with salt and pepper to make flavors shine. You can customize this wrap with optional add-ins like avocado or grilled chicken if you like! With these ingredients, your wraps will be tasty and healthy. Enjoy the process of creating this vibrant dish! {{ingredient_image_1}} Start by grabbing a large mixing bowl. In this bowl, add one can of drained and rinsed chickpeas. Next, toss in one cup of diced cucumber, one cup of halved cherry tomatoes, and half a finely chopped red onion. Then, include half a cup of sliced kalamata olives and a quarter cup of chopped fresh parsley. In a small bowl, pour in two tablespoons of olive oil. Add one tablespoon of lemon juice, one teaspoon of dried oregano, and a pinch of salt and pepper. Whisk these together until they blend well. Now, pour the dressing over the chickpea mixture. Gently toss everything together. If you like, sprinkle in a quarter cup of crumbled feta cheese and fold it into the salad. Take four large whole wheat or spinach tortillas. Lay them flat on a clean surface, ready for filling. Evenly spoon the chickpea salad mixture onto each tortilla. Make sure to spread it all the way to the edges. Begin rolling up each tortilla tightly. Tuck in the edges as you go to keep the filling inside. Once rolled, cut each wrap in half diagonally. Feel free to serve these wraps on a platter. Add lemon wedges and a sprinkle of parsley for a bright touch. Enjoy your fresh and filling meal! Seasoning Adjustments Start with the basics. Use salt and pepper first. Add one teaspoon of dried oregano for a nice flavor. You can adjust it based on your taste. If you want more zing, add extra lemon juice. This brightens up the salad. If you like heat, sprinkle in some red pepper flakes. Taste as you go to find what you like best. Freshness Tips Fresh ingredients make a big difference. Use ripe cherry tomatoes and crisp cucumbers. Fresh parsley adds a nice touch. If you can, buy organic veggies. They taste better and are good for you. You can prepare the salad in advance. Just keep it in the fridge. Dress it just before serving to keep it fresh. How to Avoid Soggy Wraps Soggy wraps are no fun. To prevent this, lay out your tortillas and add the salad right before eating. Avoid putting too much dressing on the salad. It can make the tortillas wet. You can also use a layer of lettuce inside the wrap. This adds crunch and keeps things dry. Plating Ideas Make your meal look nice! Place the wraps on a colorful platter. Add some lemon wedges for a splash of color. A sprinkle of parsley on top makes it pop. You could even wrap them in parchment paper. This gives a rustic feel and is eco-friendly. Pairing Options These wraps go well with many sides. Serve them with a simple side salad or some fresh fruit. Crispy chips can add a fun crunch. You can also include a light soup. A warm bowl of tomato soup pairs well with these wraps. Dipping Sauces Dipping sauces add extra flavor. Try a yogurt sauce with garlic and herbs. A simple tahini sauce also works well. You can even have some hummus on the side. These sauces enhance the wraps’ taste and make them more fun to eat. Pro Tips Fresh Ingredients: Use the freshest vegetables you can find for the best flavor and texture in your salad wraps. Chill Before Serving: For an even more refreshing experience, chill the chickpea salad in the refrigerator for 30 minutes before wrapping. Customize Your Wrap: Feel free to add other ingredients like avocado or roasted red peppers to personalize your salad wraps. Make Ahead: Prepare the chickpea mixture a day in advance and assemble the wraps just before serving for maximum freshness. {{image_2}} Vegetable Swaps You can use many vegetables in this salad wrap. Try bell peppers for a sweet crunch. Zucchini adds a nice texture, too. Carrots give a pop of color and sweetness. If you want greens, add some spinach or arugula. Each swap keeps the wrap fresh and fun. Protein Additions Chickpeas are great, but you can add more protein. Try diced grilled chicken for extra flavor. If you like fish, add canned tuna or salmon. For a tasty twist, try adding shrimp. These options keep the meal filling and satisfying. Vegan Options This wrap is almost vegan already! Just skip the feta cheese. You can replace it with vegan cheese if you want. The salad will still be tasty and full of flavor. Adding extra olives can add richness too. Gluten-Free Alternatives To make this wrap gluten-free, use gluten-free tortillas. You can find these in most stores. If you want a low-carb option, use large lettuce leaves instead of tortillas. This keeps the meal fresh and light while still holding all the yummy fillings. To keep your Mediterranean Chickpea Salad Wraps fresh, store leftovers in the fridge. Wrap each wrap in plastic wrap or foil. This keeps them from drying out. You can also place them in an airtight container. - Best Practices: Enjoy the wraps within three days. This ensures they stay tasty and fresh. If you notice any sogginess, consider removing the salad and storing it separately. You can then assemble fresh wraps when ready to eat. - Container Recommendations: Use glass or BPA-free plastic containers. These options help prevent any unwanted flavors from mixing. Make sure the container seals tightly to keep your wraps fresh. If you want to save some wraps for later, freezing is a great option. However, the texture may change once thawed. - How to Freeze: Wrap each individual wrap in plastic wrap. Then, place all the wrapped wraps in a freezer-safe bag. Squeeze out as much air as possible before sealing. Label the bag with the date for easy reference. - Thawing Tips: When you're ready to eat, take out a wrap and place it in the fridge overnight. This helps it thaw slowly and keeps the texture better. You can also use the microwave on the defrost setting for a quick option. Just be careful not to overheat, as it can make the wrap tough. How long do these wraps last? These wraps last for about two days in the fridge. Keep them in an airtight container. They taste best fresh, but they still hold up well. Can I make these wraps ahead of time? Yes, you can make them ahead. Prepare the salad and store it in the fridge. Just wrap them right before you eat. This keeps the tortillas from getting soggy. What can I serve with Mediterranean Chickpea Salad Wraps? These wraps pair well with a simple green salad or some fresh fruit. You can also serve them with hummus or tzatziki for dipping. Adding lemon wedges can brighten the meal too! This blog post covers how to make delicious Mediterranean chickpea salad wraps. You learned about the main ingredients, like chickpeas and veggies. I shared steps to prepare the salad and assemble the wraps. Tips included ways to keep your salad fresh and how to avoid soggy wraps. You can explore variations and modifications to fit your diet too. Now, you can enjoy tasty wraps that are healthy and easy to make. These wraps are perfect for meals any time. Happy cooking!

WANT TO SAVE THIS RECIPE?

Looking for a fresh and simple meal that packs a punch? Mediterranean Chickpea Salad Wraps are the answer! This vibrant dish combines hearty chickpeas with crisp veggies and zesty flavors, all wrapped up in tortillas. Perfect for lunch or a light dinner, these wraps are quick to make and full of nutrients. Let’s dive into the delicious world of Mediterranean flavors and get you started on this satisfying meal!

Why I Love This Recipe

  1. Quick and Easy: This Mediterranean Chickpea Salad Wraps recipe takes only 15 minutes to prepare, making it a perfect option for busy weeknights or quick lunches.
  2. Healthy and Nutritious: Packed with protein from chickpeas and loaded with fresh vegetables, this salad is a healthy choice that doesn’t compromise on flavor.
  3. Customizable: You can easily adapt this recipe to your liking by adding or substituting your favorite veggies, herbs, or proteins.
  4. Great for Meal Prep: These wraps hold up well, making them ideal for meal prep. You can prepare them in advance for easy grab-and-go meals throughout the week.

Ingredients

When making Mediterranean Chickpea Salad Wraps, you need fresh and simple ingredients. Here’s what you will need:

– 1 can (15 oz) chickpeas, drained and rinsed

– 1 cup cucumber, diced

– 1 cup cherry tomatoes, halved

– 1/2 red onion, finely chopped

– 1/2 cup kalamata olives, pitted and sliced

– 1/4 cup fresh parsley, chopped

– 1/4 cup feta cheese, crumbled (optional)

– 2 tablespoons olive oil

– 1 tablespoon lemon juice

– 1 teaspoon dried oregano

– Salt and pepper to taste

– 4 large whole wheat or spinach tortillas

Each ingredient adds flavor and texture. Chickpeas serve as a great protein base. Fresh vegetables like cucumber and tomatoes bring crunch and color. Red onions add a nice bite, while olives give a briny twist. Parsley offers fresh notes and a pop of green. Feta cheese is an optional treat that adds creaminess.

The dressing brings everything together. Olive oil and lemon juice create a zesty finish. Oregano adds an earthy taste. Don’t forget to season with salt and pepper to make flavors shine. You can customize this wrap with optional add-ins like avocado or grilled chicken if you like!

With these ingredients, your wraps will be tasty and healthy. Enjoy the process of creating this vibrant dish!

Step-by-Step Instructions

Preparation of Chickpea Salad

Combining Ingredients

Start by grabbing a large mixing bowl. In this bowl, add one can of drained and rinsed chickpeas. Next, toss in one cup of diced cucumber, one cup of halved cherry tomatoes, and half a finely chopped red onion. Then, include half a cup of sliced kalamata olives and a quarter cup of chopped fresh parsley.

Whisking the Dressing

In a small bowl, pour in two tablespoons of olive oil. Add one tablespoon of lemon juice, one teaspoon of dried oregano, and a pinch of salt and pepper. Whisk these together until they blend well.

Tossing and Mixing the Salad

Now, pour the dressing over the chickpea mixture. Gently toss everything together. If you like, sprinkle in a quarter cup of crumbled feta cheese and fold it into the salad.

Assembling the Wraps

Laying out the Tortillas

Take four large whole wheat or spinach tortillas. Lay them flat on a clean surface, ready for filling.

Distributing the Salad Mixture

Evenly spoon the chickpea salad mixture onto each tortilla. Make sure to spread it all the way to the edges.

Rolling and Cutting the Wraps

Begin rolling up each tortilla tightly. Tuck in the edges as you go to keep the filling inside. Once rolled, cut each wrap in half diagonally.

Feel free to serve these wraps on a platter. Add lemon wedges and a sprinkle of parsley for a bright touch. Enjoy your fresh and filling meal!

Tips & Tricks

Perfecting the Chickpea Salad

Seasoning Adjustments

Start with the basics. Use salt and pepper first. Add one teaspoon of dried oregano for a nice flavor. You can adjust it based on your taste. If you want more zing, add extra lemon juice. This brightens up the salad. If you like heat, sprinkle in some red pepper flakes. Taste as you go to find what you like best.

Freshness Tips

Fresh ingredients make a big difference. Use ripe cherry tomatoes and crisp cucumbers. Fresh parsley adds a nice touch. If you can, buy organic veggies. They taste better and are good for you. You can prepare the salad in advance. Just keep it in the fridge. Dress it just before serving to keep it fresh.

How to Avoid Soggy Wraps

Soggy wraps are no fun. To prevent this, lay out your tortillas and add the salad right before eating. Avoid putting too much dressing on the salad. It can make the tortillas wet. You can also use a layer of lettuce inside the wrap. This adds crunch and keeps things dry.

Serving Suggestions

Plating Ideas

Make your meal look nice! Place the wraps on a colorful platter. Add some lemon wedges for a splash of color. A sprinkle of parsley on top makes it pop. You could even wrap them in parchment paper. This gives a rustic feel and is eco-friendly.

Pairing Options

These wraps go well with many sides. Serve them with a simple side salad or some fresh fruit. Crispy chips can add a fun crunch. You can also include a light soup. A warm bowl of tomato soup pairs well with these wraps.

Dipping Sauces

Dipping sauces add extra flavor. Try a yogurt sauce with garlic and herbs. A simple tahini sauce also works well. You can even have some hummus on the side. These sauces enhance the wraps’ taste and make them more fun to eat.

Pro Tips

  1. Fresh Ingredients: Use the freshest vegetables you can find for the best flavor and texture in your salad wraps.
  2. Chill Before Serving: For an even more refreshing experience, chill the chickpea salad in the refrigerator for 30 minutes before wrapping.
  3. Customize Your Wrap: Feel free to add other ingredients like avocado or roasted red peppers to personalize your salad wraps.
  4. Make Ahead: Prepare the chickpea mixture a day in advance and assemble the wraps just before serving for maximum freshness.

Variations

Ingredient Substitutions

Vegetable Swaps

You can use many vegetables in this salad wrap. Try bell peppers for a sweet crunch. Zucchini adds a nice texture, too. Carrots give a pop of color and sweetness. If you want greens, add some spinach or arugula. Each swap keeps the wrap fresh and fun.

Protein Additions

Chickpeas are great, but you can add more protein. Try diced grilled chicken for extra flavor. If you like fish, add canned tuna or salmon. For a tasty twist, try adding shrimp. These options keep the meal filling and satisfying.

Dietary Adaptations

Vegan Options

This wrap is almost vegan already! Just skip the feta cheese. You can replace it with vegan cheese if you want. The salad will still be tasty and full of flavor. Adding extra olives can add richness too.

Gluten-Free Alternatives

To make this wrap gluten-free, use gluten-free tortillas. You can find these in most stores. If you want a low-carb option, use large lettuce leaves instead of tortillas. This keeps the meal fresh and light while still holding all the yummy fillings.

Storage Info

Leftovers Storage

To keep your Mediterranean Chickpea Salad Wraps fresh, store leftovers in the fridge. Wrap each wrap in plastic wrap or foil. This keeps them from drying out. You can also place them in an airtight container.

– Best Practices: Enjoy the wraps within three days. This ensures they stay tasty and fresh. If you notice any sogginess, consider removing the salad and storing it separately. You can then assemble fresh wraps when ready to eat.

– Container Recommendations: Use glass or BPA-free plastic containers. These options help prevent any unwanted flavors from mixing. Make sure the container seals tightly to keep your wraps fresh.

Freezing Instructions

If you want to save some wraps for later, freezing is a great option. However, the texture may change once thawed.

– How to Freeze: Wrap each individual wrap in plastic wrap. Then, place all the wrapped wraps in a freezer-safe bag. Squeeze out as much air as possible before sealing. Label the bag with the date for easy reference.

– Thawing Tips: When you’re ready to eat, take out a wrap and place it in the fridge overnight. This helps it thaw slowly and keeps the texture better. You can also use the microwave on the defrost setting for a quick option. Just be careful not to overheat, as it can make the wrap tough.

FAQs

Common Questions about Mediterranean Chickpea Salad Wraps

How long do these wraps last?

These wraps last for about two days in the fridge. Keep them in an airtight container. They taste best fresh, but they still hold up well.

Can I make these wraps ahead of time?

Yes, you can make them ahead. Prepare the salad and store it in the fridge. Just wrap them right before you eat. This keeps the tortillas from getting soggy.

What can I serve with Mediterranean Chickpea Salad Wraps?

These wraps pair well with a simple green salad or some fresh fruit. You can also serve them with hummus or tzatziki for dipping. Adding lemon wedges can brighten the meal too!

This blog post covers how to make delicious Mediterranean chickpea salad wraps. You learned about the main ingredients, like chickpeas and veggies. I shared steps to prepare the salad and assemble the wraps. Tips included ways to keep your salad fresh and how to avoid soggy wraps. You can explore variations and modifications to fit your diet too.

Now, you can enjoy tasty wraps that are healthy and easy to make. These wraps are perfect for meals any time. Happy cookin

When making Mediterranean Chickpea Salad Wraps, you need fresh and simple ingredients. Here’s what you will need: - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cucumber, diced - 1 cup cherry tomatoes, halved - 1/2 red onion, finely chopped - 1/2 cup kalamata olives, pitted and sliced - 1/4 cup fresh parsley, chopped - 1/4 cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - 1 tablespoon lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - 4 large whole wheat or spinach tortillas Each ingredient adds flavor and texture. Chickpeas serve as a great protein base. Fresh vegetables like cucumber and tomatoes bring crunch and color. Red onions add a nice bite, while olives give a briny twist. Parsley offers fresh notes and a pop of green. Feta cheese is an optional treat that adds creaminess. The dressing brings everything together. Olive oil and lemon juice create a zesty finish. Oregano adds an earthy taste. Don’t forget to season with salt and pepper to make flavors shine. You can customize this wrap with optional add-ins like avocado or grilled chicken if you like! With these ingredients, your wraps will be tasty and healthy. Enjoy the process of creating this vibrant dish! {{ingredient_image_1}} Start by grabbing a large mixing bowl. In this bowl, add one can of drained and rinsed chickpeas. Next, toss in one cup of diced cucumber, one cup of halved cherry tomatoes, and half a finely chopped red onion. Then, include half a cup of sliced kalamata olives and a quarter cup of chopped fresh parsley. In a small bowl, pour in two tablespoons of olive oil. Add one tablespoon of lemon juice, one teaspoon of dried oregano, and a pinch of salt and pepper. Whisk these together until they blend well. Now, pour the dressing over the chickpea mixture. Gently toss everything together. If you like, sprinkle in a quarter cup of crumbled feta cheese and fold it into the salad. Take four large whole wheat or spinach tortillas. Lay them flat on a clean surface, ready for filling. Evenly spoon the chickpea salad mixture onto each tortilla. Make sure to spread it all the way to the edges. Begin rolling up each tortilla tightly. Tuck in the edges as you go to keep the filling inside. Once rolled, cut each wrap in half diagonally. Feel free to serve these wraps on a platter. Add lemon wedges and a sprinkle of parsley for a bright touch. Enjoy your fresh and filling meal! Seasoning Adjustments Start with the basics. Use salt and pepper first. Add one teaspoon of dried oregano for a nice flavor. You can adjust it based on your taste. If you want more zing, add extra lemon juice. This brightens up the salad. If you like heat, sprinkle in some red pepper flakes. Taste as you go to find what you like best. Freshness Tips Fresh ingredients make a big difference. Use ripe cherry tomatoes and crisp cucumbers. Fresh parsley adds a nice touch. If you can, buy organic veggies. They taste better and are good for you. You can prepare the salad in advance. Just keep it in the fridge. Dress it just before serving to keep it fresh. How to Avoid Soggy Wraps Soggy wraps are no fun. To prevent this, lay out your tortillas and add the salad right before eating. Avoid putting too much dressing on the salad. It can make the tortillas wet. You can also use a layer of lettuce inside the wrap. This adds crunch and keeps things dry. Plating Ideas Make your meal look nice! Place the wraps on a colorful platter. Add some lemon wedges for a splash of color. A sprinkle of parsley on top makes it pop. You could even wrap them in parchment paper. This gives a rustic feel and is eco-friendly. Pairing Options These wraps go well with many sides. Serve them with a simple side salad or some fresh fruit. Crispy chips can add a fun crunch. You can also include a light soup. A warm bowl of tomato soup pairs well with these wraps. Dipping Sauces Dipping sauces add extra flavor. Try a yogurt sauce with garlic and herbs. A simple tahini sauce also works well. You can even have some hummus on the side. These sauces enhance the wraps’ taste and make them more fun to eat. Pro Tips Fresh Ingredients: Use the freshest vegetables you can find for the best flavor and texture in your salad wraps. Chill Before Serving: For an even more refreshing experience, chill the chickpea salad in the refrigerator for 30 minutes before wrapping. Customize Your Wrap: Feel free to add other ingredients like avocado or roasted red peppers to personalize your salad wraps. Make Ahead: Prepare the chickpea mixture a day in advance and assemble the wraps just before serving for maximum freshness. {{image_2}} Vegetable Swaps You can use many vegetables in this salad wrap. Try bell peppers for a sweet crunch. Zucchini adds a nice texture, too. Carrots give a pop of color and sweetness. If you want greens, add some spinach or arugula. Each swap keeps the wrap fresh and fun. Protein Additions Chickpeas are great, but you can add more protein. Try diced grilled chicken for extra flavor. If you like fish, add canned tuna or salmon. For a tasty twist, try adding shrimp. These options keep the meal filling and satisfying. Vegan Options This wrap is almost vegan already! Just skip the feta cheese. You can replace it with vegan cheese if you want. The salad will still be tasty and full of flavor. Adding extra olives can add richness too. Gluten-Free Alternatives To make this wrap gluten-free, use gluten-free tortillas. You can find these in most stores. If you want a low-carb option, use large lettuce leaves instead of tortillas. This keeps the meal fresh and light while still holding all the yummy fillings. To keep your Mediterranean Chickpea Salad Wraps fresh, store leftovers in the fridge. Wrap each wrap in plastic wrap or foil. This keeps them from drying out. You can also place them in an airtight container. - Best Practices: Enjoy the wraps within three days. This ensures they stay tasty and fresh. If you notice any sogginess, consider removing the salad and storing it separately. You can then assemble fresh wraps when ready to eat. - Container Recommendations: Use glass or BPA-free plastic containers. These options help prevent any unwanted flavors from mixing. Make sure the container seals tightly to keep your wraps fresh. If you want to save some wraps for later, freezing is a great option. However, the texture may change once thawed. - How to Freeze: Wrap each individual wrap in plastic wrap. Then, place all the wrapped wraps in a freezer-safe bag. Squeeze out as much air as possible before sealing. Label the bag with the date for easy reference. - Thawing Tips: When you're ready to eat, take out a wrap and place it in the fridge overnight. This helps it thaw slowly and keeps the texture better. You can also use the microwave on the defrost setting for a quick option. Just be careful not to overheat, as it can make the wrap tough. How long do these wraps last? These wraps last for about two days in the fridge. Keep them in an airtight container. They taste best fresh, but they still hold up well. Can I make these wraps ahead of time? Yes, you can make them ahead. Prepare the salad and store it in the fridge. Just wrap them right before you eat. This keeps the tortillas from getting soggy. What can I serve with Mediterranean Chickpea Salad Wraps? These wraps pair well with a simple green salad or some fresh fruit. You can also serve them with hummus or tzatziki for dipping. Adding lemon wedges can brighten the meal too! This blog post covers how to make delicious Mediterranean chickpea salad wraps. You learned about the main ingredients, like chickpeas and veggies. I shared steps to prepare the salad and assemble the wraps. Tips included ways to keep your salad fresh and how to avoid soggy wraps. You can explore variations and modifications to fit your diet too. Now, you can enjoy tasty wraps that are healthy and easy to make. These wraps are perfect for meals any time. Happy cooking!

Mediterranean Chickpea Salad Wraps

A refreshing and healthy wrap filled with chickpeas and Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 medium red onion, finely chopped
  • 1/2 cup kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper
  • 4 large whole wheat or spinach tortillas

Instructions
 

  • In a large mixing bowl, combine the chickpeas, diced cucumber, cherry tomatoes, red onion, kalamata olives, and chopped parsley.
  • In a separate small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well combined.
  • Pour the dressing over the chickpea mixture and gently toss everything to coat evenly. If using, add the crumbled feta cheese and fold it in carefully.
  • Lay the tortillas flat and evenly distribute the chickpea salad mixture across each one.
  • Roll up each tortilla tightly, tucking in the edges as you go to create a wrap.
  • Cut each wrap in half diagonally.

Notes

Place the wraps on a platter and serve with a side of extra lemon wedges and a sprinkle of parsley for garnish. You can also wrap them in parchment paper for a rustic and eco-friendly touch.
Keyword chickpeas, healthy, salad, vegetarian, wraps

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