Make this healthy, quick and easy lunch wrap, that's a great option to have on the go.
Prep Time: 5 mins
Total Time: 5 mins
Serves: 2
Course: Dinner, Lunch
Cuisine: International
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian


  • 2 wholemeal wrap gluten free if desired
  • 1.5 cup tinned chickpeas drained and rinsed
  • 1 lemon juiced
  • 1 tomatoes sliced
  • 1 Lebanese cucumber sliced
  • 2 cup baby spinach leaves
  • salt and pepper to taste


  • Lay the wrap out flat on a plate.
  • In a small bowl, add the chickpeas, cumin, olive oil and lemon. Using the back of a fork, mash these ingredients together to form a chunky mixture.
  • Add the smashed chickpea mix to the wrap and top with sliced tomato, cucumber and spinach.
  • Season with salt and pepper and roll the wrap to serve.
Nutrition Facts
Smashed Chickpea Wrap
Amount Per Serving
Calories 478.5 Calories from Fat 166
% Daily Value*
Fat 18.4g28%
Saturated Fat 3g19%
Carbohydrates 54.6g18%
Fiber 11.4g48%
Sugar 7.5g8%
Protein 15.9g32%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.