Pin 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 during a hectic week and they quickly became my go-to lunch. Their versatility means I can switch out ingredients for whatever vegetables I have on hand.
Ingredients
- Chickpea Salad: 2 cups (1 can, 400 g) cooked chickpeas (drained and rinsed), 1/4 cup vegan mayonnaise or unsweetened plant-based yogurt, 1 tablespoon Dijon mustard, 1 tablespoon freshly squeezed lemon juice, 1/2 teaspoon garlic powder, 1/2 teaspoon ground cumin, salt and black pepper (to taste)
- Vegetables: 1/2 cup finely diced red bell pepper, 1/2 cup grated carrot, 1/4 cup finely chopped red onion, 1/4 cup chopped celery, 1/4 cup chopped fresh parsley or cilantro
- Assembly: 4 large whole wheat or spinach tortillas/wraps, 1 cup baby spinach or mixed salad greens
Instructions
- Mash Chickpeas:
- In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky.
- Mix Dressing:
- Add vegan mayonnaise (or yogurt), Dijon mustard, lemon juice, garlic powder, cumin, salt, and pepper. Mix well.
- Combine Vegetables:
- Fold in the diced bell pepper, grated carrot, onion, celery, and parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.
- Layer Greens:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Add Chickpea Salad:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly.
- Roll Wrap:
- 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.
Pin My family loves enjoying these wraps on summer picnics and we often add extra veggies from our garden for a colorful lunch.
Required Tools
Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula
Allergen Information
Contains wheat (tortillas) and mustard (Dijon). Some vegan mayonnaise brands may include soy. Always check labels if sensitive to allergens.
Nutritional Information (per wrap)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g
Pin Enjoy these wraps fresh or prep ahead for hassle-free lunches. Add your favorite vegetables to create vibrant, delicious variations.
Recipe FAQ
- → How do I achieve the right texture for the chickpea filling?
Mash the chickpeas until mostly broken yet slightly chunky to maintain a creamy texture with some bite.
- → Can I substitute the vegetables in the filling?
Yes, feel free to swap or add fresh crunchy vegetables like cucumbers or radishes to suit your taste.
- → What type of greens work best inside the wraps?
Baby spinach or mixed salad greens provide a fresh, tender contrast to the filling, complementing the flavors well.
- → How long can the wraps be stored after assembly?
Wraps can be refrigerated tightly for up to 3 days, keeping freshness and flavor intact for meal prep convenience.
- → Are there easy flavor variations to try?
Adding chopped pickles, olives, or a pinch of smoked paprika enhances depth and adds savory or smoky notes.