Pin this 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 healthy meal prep option that would satisfy everyone in the family. They quickly became a regular favorite for lunches on busy days thanks to the creamy chickpea filling and fresh crunch from the veggies.
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.
- Make 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 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.
- Roll Wraps:
- 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 this My kids love helping roll up the wraps and picking their favorite add-ins like cucumber slices or avocado. It's a hands-on meal that brings everyone together at the table for lunch time fun.
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.
Nutritional Information
Calories: 310 Total Fat: 7 g Carbohydrates: 48 g Protein: 11 g per wrap
Pin this Chickpea salad wraps are ideal for meal prepping or quick healthy lunches. Try them with different fresh herbs to change the flavor every time.
Recipe FAQs
- → What are the main ingredients?
Cooked chickpeas, vegan mayonnaise or yogurt, Dijon mustard, lemon juice, garlic powder, cumin, and a mix of fresh vegetables like bell pepper, carrot, onion, celery, and parsley or cilantro.
- → Can the wraps be stored after preparation?
Yes, they can be tightly wrapped and refrigerated for up to 3 days, making them great for meal prep.
- → Are there alternatives to tortillas?
Large lettuce leaves can be used as a low-carb alternative to traditional wheat or spinach tortillas.
- → How is the chickpea filling prepared?
Chickpeas are mashed until slightly chunky and mixed with creamy mayonnaise or yogurt, spices, and diced vegetables to create a flavorful filling.
- → Is this dish suitable for special diets?
Yes, it is vegan, dairy-free, and nut-free but contains wheat and mustard, so check for personal allergen sensitivities.