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 searching for a simple yet satisfying meal option during busy workdays and they quickly became a staple in my meal prep routine.
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.
- Mix Flavorings:
- Add vegan mayonnaise or yogurt Dijon mustard lemon juice garlic powder cumin salt and pepper. Mix well.
- Add 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.
- Assemble Wraps:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Fill and Roll:
- Spoon a generous amount of chickpea salad over the greens spreading evenly. 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 These wraps are always a hit at family picnics and my kids enjoy making their own with different veggies and toppings.
Notes
For extra flavor add chopped pickles olives or a pinch of smoked paprika. You can substitute tortillas with large lettuce leaves for a low-carb option and serve with fresh fruit or baked chips for a balanced meal.
Required Tools
Large mixing bowl potato masher or fork knife and cutting board spoon or spatula.
Allergen Information
Contains wheat (tortillas) mustard (Dijon). May contain soy in some vegan mayonnaise brands. Always check labels for potential allergens.
Save These chickpea salad wraps add both color and nutrition to your table and are perfect for packing on-the-go.
Kitchen Help
- → How can I add extra flavor to the chickpea filling?
Incorporate chopped pickles, olives, or a pinch of smoked paprika to enhance the flavor profile without overpowering the natural ingredients.
- → What are good alternatives to tortillas for wrapping?
Large lettuce leaves provide a fresh, low-carb option for wraps, keeping the filling crisp and light.
- → How should I store the wraps to keep them fresh?
Wrap them tightly in plastic wrap or foil and refrigerate for up to 3 days to maintain freshness and texture.
- → Can I prepare the chickpea salad in advance?
Yes, mixing the chickpea filling a day ahead allows flavors to meld, making the final assembly quick and easy.
- → What makes this wrap protein-packed?
Chickpeas provide a substantial plant-based protein source, while the inclusion of fresh vegetables adds fiber and nutrients.