Soft Spelt Mediterranean Chickpea Wraps with Hummus

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

Prep Time 20 mins

Cook Time 15 mins

Rest Time 10 mins

Total Time 45 mins

Cooking Method: Mixed

Cuisine: Mediterranean

Courses: Lunch

Difficulty: Easy

Cooking Temp: 180 C

Servings: 4

Estimated Cost: 2.50

Calories: 483

Best Season: all_year_round

Dietary: Contains Dairy, Contains gluten, High Protein, 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.

Ingredients

Spelt Wraps

250 g spelt flour (light or wholegrain)
1/2 tsp fine salt
2 tbsp olive oil
160 ml warm water (plus more if dough feels dry)

Chickpea Filling

1 can canned chickpeas ((400 g); drained and rinsed)
150 g cherry tomatoes (halved)
200 g cucumber (diced)
50 g red onion (thinly sliced)
100 g feta (crumbled)
50 g kalamata olives (pitted and halved)
2 tbsp fresh parsley (chopped)
2 tbsp olive oil
1 tbsp lemon juice
1 clove garlic (minced)
1/2 tsp ground cumin
salt and black pepper (to taste)

To Assemble

4 tbsp hummus

Instructions

Make the Spelt Dough

1
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.
2
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.
3
Divide the dough into 4 pieces, about 100 g each. Cover with a damp towel and rest for 10 minutes.

Cook the Wraps

4
Roll each piece into a thin 20 cm / 8-inch round on a lightly floured surface.
5
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

6
Combine the chickpeas, tomatoes, cucumber, red onion, feta, olives and parsley in a mixing bowl.
7
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

8
Spread 1 tbsp hummus over each wrap, leaving a 2 cm border.
9
Spoon the chickpea filling across the lower third of each wrap. Fold in the sides and roll tightly from the bottom.
10
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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-mediterranean-chickpea-wraps/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!