Chickpea, Cucumber & Carrot Wraps

A fork-mashed chickpea filling gives these wraps a base for chopped cucumber and grated carrot. The lemon and oil are mixed into the chickpeas rather than poured over the wrap at the end. This is a lunch to assemble without a hob or microwave, using canned chickpeas and wraps labeled ready to eat.

Recipe at a glance

• Approximate servings: 2 large filled wraps, serving 2
• Preparation estimate: 15–20 minutes
• Cooking: none, provided the selected wraps are ready to eat
• Equipment: can opener if needed, sieve, mixing bowl, fork, grater, knife, chopping board and spoon; a covered container and insulated lunch bag with cold packs if taking lunch out

Ingredients

• 240 g canned chickpeas, drained and rinsed; usually one 400 g can, but check the drained weight
• 100 g cucumber, ends trimmed
• 80 g carrot, trimmed and peeled if preferred
• 1 tablespoon lemon juice, approximately 15 ml
• 2 teaspoons olive oil, approximately 10 ml
• ¼ teaspoon ground cumin, optional
• ⅛ teaspoon fine salt, optional
• ⅛ teaspoon ground black pepper
• 1–2 teaspoons drinking water, only if needed to loosen the mash
• 2 large soft wheat wraps, approximately 25 cm across and labeled ready to eat

Cans and wraps vary. Weigh the drained chickpeas rather than treating the can’s total weight as the filling weight. If your wraps are smaller, serve any excess filling alongside instead of forcing the seam closed. Serve any filling that will not fit alongside.

Method

1. Prepare a clean workspace. Wash your hands and clean the work surface and utensils. Rinse the cucumber and carrot under running water before cutting; if using a fresh lemon, rinse it too; scrub the cucumber with a clean produce brush. Clean the can lid before opening. FDA produce guidance and FDA food-handling guidance
2. Make the chickpea base. Put the drained, rinsed chickpeas in the bowl. Add the lemon juice, oil, pepper and optional cumin and salt. Mash firmly with a fork until most chickpeas are crushed but a few small pieces remain. If it is too dry to spread, add drinking water one teaspoon at a time. The filling should hold together on the fork rather than run off it.
3. Prepare the vegetables. Cut the cucumber into small dice, approximately 5 mm. If its centre is very watery, scrape out the loose seeds with a spoon before dicing. Coarsely grate the carrot. Fold both vegetables through the chickpea mash.
4. Fill the wraps. Lay each wrap flat. Divide the filling between them, placing it in a short strip just below the centre. Leave approximately 4 cm clear around the sides. Fold in the left and right sides, lift the bottom edge over the filling, then roll away from you while holding the sides in. Place seam-side down. Cut in half only if that makes it easier to eat or fit in the container.
5. Serve or refrigerate. Eat promptly, or cover and refrigerate the wraps immediately. They do not need reheating.

Keeping lunch cold

For this recipe, plan to prepare and eat the wraps on the same day. Keep them at 40°F/4°C or below until needed. For travel, pack them already chilled in an insulated lunch bag with at least two frozen cold sources, one above and one below the food. Keep them cold until eating. USDA lunch-packing guidance

Do not leave the wraps unrefrigerated for more than two hours, or one hour above 90°F/32°C. Discard food that exceeds those limits. Lemon juice is included for flavour; this recipe does not use it as a preservation method. FoodSafety.gov time and temperature guidance

Allergens and labels

Ordinary wheat wraps contain wheat and may also contain milk, soy or sesame. Read the full labels of wraps, chickpeas and seasonings every time you buy them. Allergy advice varies by product; the absence of a “may contain” statement is not an assurance against cross-contact. FDA label guidance

Put it in your meal plan

Choose this for a lunch when you will have no reheating equipment but can keep food cold. Check the size of the wraps and the chickpea can’s drained weight before adding them to your shopping list.

Open Build My Meals and use this recipe as one of your chosen meals. Use the recipe quantities separately.

Sources and recipe notes

Published method comparison: Mediterranean Chickpea Salad Wraps (HelloFresh). Our filling uses carrot, lemon and olive oil instead of the source dressing and additional vegetables. Wrap capacity varies; serve surplus alongside. The instructions here are our own version; source ratings, nutrition values and timing claims do not describe it. Safety links support the handling advice. Times and servings are approximate; packet instructions and cooking endpoints take priority.