This Mediterranean chickpea salad is a fresh, flavorful, and protein-packed dish perfect for quick lunches, light dinners, or meal prep. Made with mashed chickpeas, tahini, lemon, herbs, and crunchy vegetables, it’s delicious on its own and even better tucked into a wrap with creamy tahini sauce, harissa, crisp lettuce, and feta.

Why You’ll Love This Recipe

This recipe comes together fast, uses wholesome ingredients, and delivers bright Mediterranean flavors without any cooking required. It’s versatile, easy to meal prep, and can be enjoyed in wraps, sandwiches, or paired with crackers or veggies. The tahini adds a nutty richness without the need for mayonnaise, making the salad both nutritious and satisfying.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Mediterranean Chickpea Salad

1 can chickpeas, drained (15 oz)
2 tbsp tahini
Juice from 1/2 lemon
1 stick celery, finely chopped
1/4 red onion, finely chopped
1 tbsp chopped fresh parsley
1/2 tsp black pepper
1/4 tsp salt
1/4 tsp cumin

Wrap Fillings

4 whole wheat wraps
Tahini sauce
Harissa or hot sauce
Shredded lettuce
Feta cheese

Tahini Sauce

1/4 cup tahini (sesame paste)
1/4–1/3 cup cold water
1–2 tbsp lemon juice
1 tsp garlic powder
1/4 tsp salt

Directions

1. Mash the chickpeas in a bowl until mostly broken down, leaving some pieces for texture. Stir in the tahini, lemon juice, celery, red onion, parsley, black pepper, salt, and cumin until fully combined.
2. Prepare the tahini sauce by whisking together the tahini, cold water, lemon juice, garlic powder, and salt. Start with 1/4 cup water and add more as needed until the sauce becomes smooth and thick.
3. To assemble the wraps, spread a layer of harissa and tahini sauce down the center of each wrap. Add shredded lettuce, a generous scoop of chickpea salad, and feta cheese. Roll tightly and enjoy.
4. Store leftover chickpea salad and tahini sauce in the refrigerator for up to 4–5 days.

Servings and timing

Serves: 4
Prep Time: 15 minutes
Total Time: 10 minutes

Variations

• Use whole grain, gluten-free, or low-carb wraps depending on your preference.
• Swap feta with a plant-based alternative to make the wrap fully vegan.
• Add chopped cucumber, cherry tomatoes, or olives for extra Mediterranean flavor.
• Mix in a pinch of smoked paprika or chili flakes if you want additional heat.
• Substitute parsley with cilantro or dill for a different herbal note.

Storage/Reheating

Store the chickpea salad and tahini sauce separately in airtight containers in the refrigerator. They will keep well for 4–5 days. Wraps should be assembled just before eating to prevent them from becoming soggy. This recipe does not require reheating, making it ideal for on-the-go meals.

FAQs

How long does the chickpea salad last in the fridge?

It stays fresh for about 4–5 days when stored in an airtight container.

Can I make the wraps ahead of time?

It’s best to assemble them right before eating, but you can prep the fillings in advance.

Can I use dried chickpeas instead of canned?

Yes. Cooked dried chickpeas work perfectly; use about 1.5 cups cooked.

Is there a substitute for tahini?

You can use almond butter or sunflower seed butter, though the flavor will be slightly different.

Can I make this recipe vegan?

Yes. Replace the feta with a plant-based feta alternative or omit it.

Are the wraps gluten-free?

Use gluten-free wraps to make the recipe gluten-free.

Can I add extra vegetables?

Absolutely—cucumber, tomato, olives, or bell pepper all work well.

Can I reduce the spice level?

Yes. Skip the harissa or use a mild hot sauce.

How do I keep the wraps from tearing?

Warm the wraps slightly before assembling for easier rolling.

Can I serve the chickpea salad without a wrap?

Yes. It’s great as a salad, in a sandwich, or served with crackers or veggies.

Conclusion

This Mediterranean chickpea salad is a simple, refreshing, and nourishing meal that’s perfect for busy days. With its creamy tahini base, bright herbs, and hearty chickpeas, it offers a satisfying balance of flavors and textures. Enjoy it in wraps, bowls, or on its own for a healthy meal you’ll want to make again and again.

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