These Mediterranean chicken wraps are a delightful fusion of fresh vegetables and hearty chickpeas, all wrapped up in a wholesome whole wheat tortilla. Perfect for a quick lunch or a light dinner, this recipe brings the vibrant flavors of the Mediterranean to your table with minimal effort.
While most of the ingredients in this recipe are common, you might need to pay special attention to fresh herbs like parsley and mint, which may not always be in your pantry. Additionally, whole wheat tortillas are a healthier alternative to regular ones and can usually be found in the bread or international foods aisle of your supermarket.
Ingredients For Mediterranean Chicken Wraps Recipe
Chickpeas: These are a great source of protein and fiber, adding a hearty texture to the wraps.
Cucumber: Adds a refreshing crunch and coolness to the mix.
Cherry tomatoes: These small, sweet tomatoes burst with flavor and juiciness.
Red onion: Provides a sharp, tangy bite that complements the other ingredients.
Parsley: A fresh herb that adds a bright, slightly peppery flavor.
Mint: Adds a unique, aromatic freshness that elevates the dish.
Olive oil: A staple in Mediterranean cuisine, it brings a rich, fruity flavor to the dressing.
Lemon juice: Adds a zesty, tangy brightness to the dressing.
Whole wheat tortillas: These are a healthier alternative to regular tortillas, providing a nutty flavor and extra fiber.
Technique Tip for This Recipe
When preparing the chickpeas for this recipe, consider roasting them with a bit of olive oil and your favorite spices before adding them to the wraps. This will add an extra layer of flavor and a delightful crunch to your Mediterranean dish.
Suggested Side Dishes
Alternative Ingredients
Cooked chickpeas - Substitute with cooked lentils: Lentils provide a similar texture and protein content, making them a great alternative.
Diced cucumber - Substitute with diced zucchini: Zucchini has a similar crunch and mild flavor, fitting well in the wrap.
Halved cherry tomatoes - Substitute with diced red bell peppers: Red bell peppers add a sweet and crunchy element, similar to cherry tomatoes.
Diced red onion - Substitute with diced shallots: Shallots offer a milder onion flavor, which can be preferable for some palates.
Chopped fresh parsley - Substitute with chopped fresh cilantro: Cilantro provides a fresh, citrusy flavor that complements Mediterranean dishes.
Chopped fresh mint - Substitute with chopped fresh basil: Basil offers a sweet and aromatic flavor, enhancing the overall taste of the wrap.
Olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor, making it a suitable replacement.
Lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrusy flavor, adding brightness to the dish.
Whole wheat tortillas - Substitute with gluten-free tortillas: Gluten-free tortillas cater to those with gluten sensitivities while still providing a sturdy wrap.
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How to Store or Freeze Your Wraps
To store your Mediterranean Chicken Wraps, first ensure they are tightly wrapped in plastic wrap or aluminum foil. This helps maintain their freshness and prevents the tortillas from drying out.
Place the wrapped wraps in an airtight container. This adds an extra layer of protection against moisture and odors from other foods in the fridge.
Store the container in the refrigerator. Your wraps will stay fresh for up to 3 days.
If you plan to freeze the wraps, wrap each one individually in plastic wrap, then place them in a freezer-safe bag or container. This prevents freezer burn and keeps the ingredients intact.
Label the container with the date to keep track of their storage time. Frozen wraps can be stored for up to 2 months.
When ready to eat, thaw the wraps in the refrigerator overnight. This gradual thawing helps maintain the texture of the vegetables and tortillas.
For a quick thaw, you can microwave the wraps on a defrost setting for a few minutes, but be cautious as this may slightly alter the texture of the tortillas.
Once thawed, you can enjoy the wraps cold or reheat them. To reheat, place the wraps in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. This helps to revive the flavors and gives the tortillas a slight crispness.
Avoid reheating in the microwave if possible, as this can make the tortillas soggy. If you must use a microwave, wrap the wraps in a damp paper towel to help retain moisture and heat for about 1-2 minutes.
How to Reheat Leftovers
Preheat your oven to 350°F (175°C). Wrap the Mediterranean wraps in aluminum foil to prevent them from drying out. Place them on a baking sheet and heat for about 10-15 minutes, or until warmed through.
For a quicker option, use a microwave. Place the wraps on a microwave-safe plate and cover them with a damp paper towel. Microwave on medium power for 1-2 minutes, checking halfway through to ensure they heat evenly.
If you prefer a crispy texture, use a skillet. Heat a non-stick skillet over medium heat. Place the wraps seam-side down in the skillet and cook for 2-3 minutes on each side, or until they are heated through and slightly crispy.
For an air fryer, preheat it to 350°F (175°C). Place the wraps in the air fryer basket, making sure they are not overlapping. Heat for about 5-7 minutes, or until they are warmed through and have a nice, crispy exterior.
If you have a sandwich press or panini maker, preheat it and place the wraps inside. Press down gently and heat for 3-5 minutes, or until the wraps are warm and have grill marks.
Best Tools for This Recipe
Large bowl: For combining the chickpeas, cucumber, tomatoes, red onion, parsley, and mint.
Small bowl: For whisking together the olive oil, lemon juice, salt, and pepper to make the dressing.
Whisk: To mix the olive oil, lemon juice, salt, and pepper thoroughly.
Measuring cups: To measure out the chickpeas, cucumber, tomatoes, red onion, parsley, mint, and olive oil accurately.
Measuring spoons: To measure the lemon juice, salt, and pepper precisely.
Cutting board: For dicing the cucumber and red onion, and chopping the parsley and mint.
Chef's knife: To dice the cucumber and red onion, and chop the parsley and mint efficiently.
Mixing spoon: To toss the chickpea mixture with the dressing evenly.
Tortilla warmer: Optional, to warm the tortillas before filling them with the chickpea mixture.
Serving platter: To lay out the tortillas and serve the wraps.
How to Save Time on Making Wraps
Prepare ingredients in advance: Chop the cucumber, cherry tomatoes, and red onion ahead of time and store them in the fridge.
Use canned chickpeas: Opt for canned chickpeas instead of cooking them from scratch to save time.
Pre-make the dressing: Whisk together the olive oil and lemon juice dressing and keep it in a sealed container.
Assemble wraps quickly: Lay out the tortillas and have the chickpea mixture ready to go for quick assembly.
Mediterranean Chicken Wraps Recipe
Ingredients
Main Ingredients
- 2 cups cooked chickpeas
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- ½ cup diced red onion
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh mint
- ¼ cup olive oil
- 2 tablespoon lemon juice
- Salt and pepper to taste
- 4 large whole wheat tortillas
Instructions
- In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, parsley, and mint.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the chickpea mixture and toss to combine.
- Lay out the tortillas and divide the chickpea mixture evenly among them.
- Roll up the tortillas and serve immediately.
Nutritional Value
Keywords
Suggested Appetizers and Desserts
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