Save A vibrant protein-packed plant-based wrap featuring creamy mashed chickpeas and crunchy fresh vegetables. Perfect for meal prep quick lunches or light dinners.
I first made these chickpea salad wraps when looking for a quick vegan lunch after a busy morning at work. They are so filling yet light and keep me energized throughout the day.
Ingredients
- Cooked chickpeas: 2 cups (1 can 400 g) drained and rinsed
- Vegan mayonnaise or unsweetened plant-based yogurt: 1/4 cup
- Dijon mustard: 1 tablespoon
- Lemon juice: 1 tablespoon freshly squeezed
- Garlic powder: 1/2 teaspoon
- Ground cumin: 1/2 teaspoon
- Salt and black pepper: To taste
- Red bell pepper: 1/2 cup finely diced
- Carrot: 1/2 cup grated
- Red onion: 1/4 cup finely chopped
- Celery: 1/4 cup chopped
- Fresh parsley or cilantro: 1/4 cup chopped
- Whole wheat or spinach tortillas/wraps: 4 large
- Baby spinach or mixed salad greens: 1 cup
Instructions
- Mash chickpeas:
- In a large bowl mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky.
- Add dressing ingredients:
- Add vegan mayonnaise or yogurt Dijon mustard lemon juice garlic powder cumin salt and pepper. Mix well.
- Combine veggies:
- Fold in diced bell pepper grated carrot onion celery and parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.
- Prepare tortillas:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Fill wraps:
- Spoon a generous amount of chickpea salad over the greens spreading evenly.
- Wrap and slice:
- Fold in the sides and roll up each wrap tightly. Slice in half for serving if desired.
- Serve or store:
- Serve immediately or wrap tightly and refrigerate for up to 3 days for meal prep.
Save This dish is always a hit at family picnics. My kids love assembling their own wraps and everyone adds extra veggies for their own twist.
Required Tools
Large mixing bowl potato masher or fork knife and cutting board spoon or spatula
Allergen Information
Contains wheat and mustard. May contain soy in some vegan mayonnaise brands. Always check labels for potential allergens.
Nutritional Information
Each wrap has approximately 310 calories 7 g total fat 48 g carbohydrates and 11 g protein.
Save These wraps are the ideal quick meal when you want something fresh and satisfying. Enjoy them for lunch dinner or a healthy on-the-go snack.
Recipe FAQ
- → How do I keep the wraps from getting soggy?
To prevent sogginess, layer the greens first, then add the chickpea mixture. Wrap tightly and store refrigerated in an airtight container.
- → Can I use lettuce instead of tortillas?
Absolutely! Large lettuce leaves make a great low-carb substitute, providing a fresh crunch without the wheat.
- → What are some good additions for extra flavor?
Try adding chopped pickles, olives, or a pinch of smoked paprika to enhance the flavor profile.
- → Is this suitable for a vegan diet?
Yes, this wrap uses plant-based mayo or yogurt alternatives and no animal products, making it vegan-friendly.
- → How long can the wraps be stored?
Wraps can be refrigerated for up to 3 days if stored in an airtight container to maintain freshness.