Spelt Mediterranean Chickpea Wraps Recipe (Easy)

Name: Soft Spelt Mediterranean Chickpea Wraps with Hummus
Prep time: 20 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Ingredients: 250 g spelt flour; 1/2 tsp fine salt; 2 tbsp olive oil; 160 ml warm water; 1 can canned chickpeas; 150 g cherry tomatoes; 200 g cucumber; 50 g red onion; 100 g feta; 50 g kalamata olives; 2 tbsp fresh parsley; 2 tbsp olive oil; 1 tbsp lemon juice; 1 clove garlic; 1/2 tsp ground cumin; salt and black pepper; 4 tbsp hummus

A make-ahead lunch wrap with chickpeas, feta and lemon

Two halved spelt Mediterranean chickpea wraps stacked on a wooden board with feta and olives spilling out

Spelt Mediterranean Chickpea Wraps pair a soft, lightly chewy spelt flatbread with a cool chickpea and feta filling. The wraps cook on a dry skillet in under 2 minutes per side, so the whole dish comes together in about 45 minutes.

The dough uses four ingredients: spelt flour, olive oil, salt and water. Spelt has a nutty flavor and a looser gluten structure than wheat, so the wraps stay soft instead of tough.

The filling is a chickpea salad with cucumber, tomato, feta and olives, tossed in lemon juice and olive oil. A thin layer of hummus underneath keeps the wrap from getting soggy and adds a creamy base.

This recipe works for a packed lunch or a casual dinner. You can make the wraps ahead and store the filling separately, then assemble in a few minutes.

Why You’ll Love This Recipe

Comes together with pantry staples and one skillet
Wraps stay soft, not tough, thanks to spelt flour
Filling keeps well in the fridge for 3-4 days
Assembles in minutes for lunch or a casual dinner

Hands spooning lemon-dressed chickpea and feta filling onto a warm spelt wrap on a wooden board

Ingredient Notes

spelt flour: Light spelt flour gives a softer wrap, wholegrain spelt gives a nuttier taste and slightly denser texture. Either works here.
chickpeas: Canned chickpeas save time. If using dried, cook 200 g dried chickpeas until tender and cool before mixing into the filling.
feta: Use a dairy-free feta alternative if you need this wrap dairy-free. Choose a firm block, not the pre-crumbled kind, for the best texture.
kalamata olives: Green olives or a mix of both work fine here. Pit them yourself for a fresher bite than pre-pitted jars.
hummus: Any plain hummus works as the spread. Tzatziki is a good swap if you want a cooler, tangier layer instead.

A hand lifting a sliced chickpea wrap from a rustic plate beside mint tea and scattered olives

Print Recipe

Easy

Soft Spelt Mediterranean Chickpea Wraps with Hummus

Difficulty: Easy Prep Time 20 mins Cook Time 15 mins Rest Time 10 mins Total Time 45 mins

Cooking Temp: 180 C Servings: 4 Estimated Cost: £ 2.50 Calories: 483

Best Season: all_year_round

Dietary:

C Contains Dairy C Contains gluten H High Protein V Vegetarian

Description

These spelt wraps hold a lemony chickpea and feta filling without going soggy, and the dough comes together in one bowl with four ingredients.

Instructions

Make the Spelt Dough

Whisk the spelt flour and salt together in a large mixing bowl. Make a well in the center and add the olive oil and warm water.
Mix with a fork, then your hands, until a shaggy dough forms. Knead on a lightly floured surface for 3 to 4 minutes until smooth, adding water 1 tsp at a time if dry.
Divide the dough into 4 pieces, about 100 g each. Cover with a damp towel and rest for 10 minutes.

Cook the Wraps

Roll each piece into a thin 20 cm / 8-inch round on a lightly floured surface.
Heat a 28 cm / 11-inch dry skillet over medium heat. Cook each wrap for 60 to 90 seconds per side, until brown spots appear and the surface puffs slightly. Stack cooked wraps under a clean towel to keep them soft.

Make the Chickpea Filling

Combine the chickpeas, tomatoes, cucumber, red onion, feta, olives and parsley in a mixing bowl.
Whisk the olive oil, lemon juice, garlic, cumin, salt and pepper in a small bowl. Pour over the chickpea mixture and toss to coat.

Assemble the Wraps

Spread 1 tbsp hummus over each wrap, leaving a 2 cm border.
Spoon the chickpea filling across the lower third of each wrap. Fold in the sides and roll tightly from the bottom.
Slice in half and serve, or wrap tightly in parchment to hold their shape.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 483kcal

% Daily Value *
Total Fat 25g39%
Saturated Fat 8g40%
Cholesterol 35mg12%
Sodium 650mg28%
Potassium 450mg13%
Total Carbohydrate 68g23%
Dietary Fiber 12g48%
Sugars 6g
Protein 17g34%

Vitamin A 500 IU
Vitamin C 15 mg
Calcium 150 mg
Iron 3 mg
Vitamin E 2 mg
Vitamin K 20 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 3 mg
Vitamin B6 0.3 mg
Folate 60 mcg
Vitamin B12 0.3 mcg
Phosphorus 200 mg
Magnesium 60 mg
Zinc 1.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Knead the dough just until smooth; overworking makes the wraps tough.
Toss the filling right before serving if making wraps ahead.
Divide dough into 4 pieces of about 100 g each for even wraps.
Keep cooked wraps under a towel so they stay soft while you finish the batch.

Keywords: spelt wraps, chickpea wraps, mediterranean wraps, spelt flatbread, chickpea salad wrap

Equipment

mixing bowls
rolling pin
28 cm / 11-inch dry skillet
chef's knife
measuring cups and spoons

Tips

Rest the dough for a full 10 minutes before rolling so it doesn't spring back.
Roll wraps to about 3 mm thick for a wrap that folds without cracking.
Drain the chickpeas well and pat dry so the filling doesn't water down the wraps.
Spread hummus edge to edge as a moisture barrier before adding the chickpea filling.
Cook wraps in a dry skillet with no oil to keep them soft, not crisp.

Variations

Swap the feta for cubed halloumi, seared in a dry skillet for 2 minutes per side.
Add roasted red peppers or artichoke hearts to the chickpea filling for extra depth.
Use tzatziki instead of hummus as the spread for a cooler, tangier wrap.

Storage and Reheating

Assembled wraps are best eaten fresh since the filling can soften the bread after a few hours. Store the cooked wraps and the chickpea filling in separate airtight containers in the fridge for up to 3-4 days.

To warm the plain wraps, heat them in a dry 28 cm / 11-inch skillet over medium heat for 20 to 30 seconds per side, or wrap them in foil and warm in a 150 C / 300 F oven for 5 minutes. Assemble with the cold filling once the wraps are warm.

Freezing works for the plain cooked wraps only. Stack them with parchment between each one, seal in a freezer bag, and freeze for up to 2 months. Thaw at room temperature before reheating.

Serving Suggestions

Serve the wraps whole or sliced in half so the layers show. A side of extra hummus or tzatziki works well for dipping.

Pair with a light soup or a simple green salad for a fuller lunch. Sparkling water with lemon or mint tea keeps the meal light.

For a casual gathering, cut the wraps into pinwheels and arrange on a platter with extra olives and lemon wedges.

File under chickpea salad wrap chickpea wraps mediterranean wraps spelt flatbread spelt wraps

Frequently Asked Questions

Expand All:

Why does my spelt wrap tear when I roll it?

Tearing usually means the dough was rolled too thin or wasn't rested long enough. Spelt has less elastic gluten than wheat, so give the dough a full 10-minute rest and roll to about 3 mm thick rather than paper-thin. A slightly thicker wrap holds the chickpea filling without splitting.

Can I use whole wheat flour instead of spelt flour?

Yes, whole wheat flour works in a 1:1 swap, though the wraps will feel denser and chewier. Spelt gives a softer bite and a mild, nutty taste that plain whole wheat doesn't have. Add an extra tablespoon of water if the whole wheat dough feels stiff.

Can I make the chickpea filling ahead of time?

Yes, the chickpea filling keeps well in an airtight container in the fridge for up to 3-4 days. The lemon and olive oil dressing works like a light marinade, so the flavor improves after a few hours. Keep the filling separate from the wraps until you're ready to eat.

What goes well with spelt Mediterranean chickpea wraps?

A light cucumber salad, a bowl of lentil soup, or a scoop of tzatziki on the side all work well. Sparkling water with lemon or a glass of mint tea keeps the meal balanced. For a bigger spread, add extra olives and warm pita chips.

Are spelt Mediterranean chickpea wraps gluten-free?

No, spelt contains gluten, so this recipe isn't suitable for a gluten-free diet. Spelt has a different gluten structure than wheat and some people with mild wheat sensitivity tolerate it better, but it isn't safe for celiac disease. Swap in a certified gluten-free wrap if needed.

What's the difference between these wraps and a falafel wrap?

These wraps use a cold, lemony chickpea salad instead of fried falafel patties, so the filling stays lighter and needs no frying. Falafel wraps usually need oil and a fryer step, while this filling is ready in the time it takes to chop vegetables. Both share the same chickpea, feta and herb flavors.

Soft Spelt Mediterranean Chickpea Wraps with Hummus

Why You’ll Love This Recipe

Ingredient Notes

Soft Spelt Mediterranean Chickpea Wraps with Hummus

Description

Ingredients

Spelt Wraps

Chickpea Filling

To Assemble