Mediterranean-inspired

Mediterranean Dense Bean Salad Wraps

A high-fiber bean salad with chickpeas, white beans, cucumber, peppers, feta, herbs, and lemon vinaigrette, tucked into wraps for meal prep.

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Mediterranean Dense Bean Salad Wraps

Dense bean salads work because they solve a real lunch problem.

They are filling, high in fiber and plant protein, and they keep their texture for several days instead of wilting like leafy salads.

This version uses chickpeas and white beans with crisp cucumber, peppers, herbs, feta, and a lemony vinaigrette.

Letting the salad sit for at least 15 minutes helps the beans absorb the dressing and makes the wrap taste more complete.

Pack the salad and tortillas separately if you are meal prepping.

The filling stays bright in the refrigerator, then becomes a fast lunch you can wrap, spoon over greens, or eat with pita chips.

For another recipe in this seed collection, try Sesame Cabbage Chicken Crunch Salad or Sweet Potato Black Bean Burrito Bowls.

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Directions

  1. Combine chickpeas, white beans, cucumber, bell pepper, red onion, feta, and parsley in a large bowl.
  2. Whisk olive oil, lemon juice, 1 teaspoon salt, and black pepper in a small bowl.
  3. Pour the dressing over the bean mixture and toss until evenly coated.
  4. Let the salad sit for at least 15 minutes so the beans absorb the dressing.
  5. Spoon the salad into tortillas and wrap tightly.
  6. Serve immediately, or store the salad separately and assemble wraps as needed.

Nutrition

Nutrition Information

Estimated per wrap: 410 calories, 17 g protein, 54 g carbohydrates, 16 g fat.

Variations

Recipe Variations

- Use pita pockets instead of tortillas.
- Add chopped olives for a brinier wrap.
- Swap feta for diced avocado if you want a dairy-free version.

Notes

  • Use a sharp knife so the vegetables stay crisp instead of crushed.
  • Add the feta after draining the beans well so the salad does not turn watery.
  • The bean salad keeps for 4 days before wrapping.

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