No-Cook Lemon Chickpea Smash Wraps with Cucumber and Feta
No heat needed. Mash canned chickpeas with olive oil, lemon, and oregano in a bowl, fold in chopped cucumber, tomato, onion, and feta, then roll it up in tortillas with spinach. It takes about 15 minutes and feeds four.
This is the lunch for hot afternoons when nobody wants to light a stove. Everything comes from cans, a cooler, and a cutting board. You mash the chickpeas, stir in crunchy vegetables, and roll it all in a tortilla.
The filling holds together well, so the wraps don't fall apart on a lap or a tailgate. Pack the filling in a container and make the wraps when everyone is hungry. Keep the feta and cut vegetables cold until you're ready to eat.
No-Cook Lemon Chickpea Smash Wraps with Cucumber and Feta
- Prep
- 15 min
- Serves
- 4
- Difficulty
- Easy
- Heat
- No heat
- Pack weight
- 4 lb
- Campfire
- Camp stove
- Backpacking
- Cooler required
- No stove
- Low water
- One-pan cleanup
- Prep ahead
Ingredients
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Gear you'll need
- Large mixing bowl
- Cutting board
- Sharp knife
- Can opener
- Strainer or colander
- Fork or sturdy mug for smashing
- Lidded container for leftovers
- Cooler with ice
Steps
-
Drain and rinse
Open the cans and pour the chickpeas into a strainer or a lidded container with the lid cracked. Rinse with a little potable water and let them drain well. Catch the can liquid in a cup to pack out.
-
Smash the chickpeas
Tip the chickpeas into a large bowl. Press with a fork or the bottom of a sturdy mug until about half are crushed and half are still whole.
-
Dress the base
Stir in the olive oil, lemon juice, oregano, and garlic powder. Add a pinch of salt and pepper. The mix should hold together when you press it.
-
Chop the vegetables
Dice the cucumber and red onion. Quarter the tomatoes and chop the parsley. Use a clean cutting board that hasn't touched raw meat.
-
Fold it together
Add the cucumber, tomatoes, onion, parsley, and feta to the bowl. Fold gently so the feta stays in chunks. Taste and add more salt, pepper, or lemon.
-
Build the wraps
Lay a tortilla flat and add a small handful of spinach down the center. Spoon about 1 cup of filling on top, leaving a 2-inch border.
-
Roll and serve
Fold in the sides, then roll up tightly from the bottom. Cut in half if you like and eat right away. Put leftover filling back in the cooler within 2 hours, or within 1 hour if it's above 90°F.
Trail Notes
At home, smash the chickpeas with the oil, lemon, oregano, and garlic powder, then pack in a sealed container. It keeps in a cold cooler for 2 days. Chop the vegetables and add the feta and spinach at camp so they stay crisp.
Skip the feta, fresh tomatoes, and cucumber for a short trip. Use a jar of olives and a pouch of sun-dried tomatoes instead. Eat the whole batch at one sitting.
Use pita or lettuce leaves instead of tortillas. Canned white beans work in place of chickpeas. Skip the feta for a vegan version.
Pack out the can liquid and rinse water in a sealed container, or strain it and scatter the water at least 200 feet from streams, lakes, and your campsite. Pack out all food scraps and the strained bits.
Campers ask
Can I make chickpea wraps without a cooler?
For one meal on the first day, yes, if the feta and cut vegetables stay under 40°F until you eat. For longer trips, leave out the feta and fresh produce and use olives and sun-dried tomatoes.
How long does the chickpea filling last at camp?
Kept at 40°F or below, the filling is good for about 2 days. Throw it out if it sat above 40°F for more than 2 hours, or more than 1 hour in 90°F heat.
What can I use if I don't have a potato masher?
A fork works fine, and so does the bottom of a sturdy mug or a clean water bottle. You only need to crush about half the chickpeas.
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