Save to Pinterest 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 flavorful vegan meal for lunch. They've since become my go-to option whenever I want something fresh, satisfying, and ready in minutes.
Ingredients
- Chickpeas: 2 cups cooked chickpeas, 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
- Tortillas/wraps: 4 large whole wheat or spinach tortillas
- 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.
- 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.
Save to Pinterest Whenever we have picnics or family outings, these wraps are the first to disappear from the basket! Kids love helping to mash chickpeas and assemble their own wraps.
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)
Save to Pinterest Enjoy these wraps fresh or make them ahead for grab-and-go meals. They're just as delicious the next day!
Common Recipe Questions
- → What type of chickpeas work best for this dish?
Canned or cooked chickpeas both work well. Ensure they are drained and rinsed for the best flavor and texture.
- → Can I substitute the tortillas for a low-carb option?
Yes, large lettuce leaves make a fresh and crunchy alternative to tortillas while keeping it light.
- → How can I add extra flavor to the filling?
Try adding chopped pickles, olives, or a pinch of smoked paprika to enhance the taste complexity.
- → Is it necessary to mash the chickpeas completely smooth?
No, leaving some chickpea chunks adds texture, balancing creaminess with bite.
- → How long can these wraps be stored?
Wraps can be refrigerated tightly for up to 3 days, making them convenient for meal prep.