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 after looking for more satisfying vegan lunch options. Their flavorful combination and easy prep made them an instant staple.
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
- Freshly squeezed lemon juice: 1 tablespoon
- 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 Dressing:
- 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.
- Prepare Wraps:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Assemble Wraps:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly.
- Roll & 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 We love making these wraps together for a picnic lunch—kids enjoy mashing the chickpeas and picking their favorite veggies to add.
Serving Suggestions
Pair these wraps with baked chips, soup, or a side of fresh fruit for a delicious, complete meal.
Nutritional Information
Each wrap provides about 310 calories, 7 g fat, 48 g carbohydrates, and 11 g protein, making them a balanced meal option.
Allergen & Storage Info
Contains wheat and mustard. Wraps keep well for up to 3 days in the fridge when wrapped tightly—perfect for weekly meal prep.
Save Pack these wraps for a nourishing work lunch or share at your next picnic—they're satisfying, bright, and easy for everyone to enjoy.
Recipe FAQ
- → How do I achieve the right texture for the chickpea filling?
Mash the chickpeas until mostly broken but still slightly chunky to maintain texture and creaminess.
- → Can I substitute the tortillas with other options?
Yes, large lettuce leaves can be used for a low-carb alternative without sacrificing flavor.
- → What herbs work best in the salad mix?
Fresh parsley or cilantro add bright, fresh notes that complement the creamy chickpeas.
- → How should I store leftovers?
Wrap tightly and refrigerate for up to three days to preserve freshness and texture.
- → Are there suggestions to enhance the flavor?
Adding chopped pickles, olives, or a pinch of smoked paprika can elevate the savory depth of the filling.
- → What is the recommended serving suggestion?
Serve with fresh fruit or baked chips for a balanced and satisfying meal.