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.
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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
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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.
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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
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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.
