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 discovered these chickpea salad wraps when searching for simple vegan lunches for my busy workdays. They quickly became a favorite—delicious, satisfying, and so easy to customize with different veggies.
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
- Finely diced red bell pepper: 1/2 cup
- Grated carrot: 1/2 cup
- Finely chopped red onion: 1/4 cup
- Chopped celery: 1/4 cup
- Chopped fresh parsley or cilantro: 1/4 cup
- Large whole wheat or spinach tortillas/wraps: 4
- 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.
- Add Dressing Ingredients:
- Add vegan mayonnaise or yogurt, Dijon mustard, lemon juice, garlic powder, cumin, salt, and pepper. Mix well.
- Mix Vegetables:
- Fold in 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 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 My kids love assembling these wraps together—it's a fun family lunch activity, and everyone gets to pick their favorite greens or add-ins.
Notes
For extra flavor, add chopped pickles, olives, or a pinch of smoked paprika. Substitute tortillas with large lettuce leaves for a low-carb option. Serve with a side of fresh fruit or baked chips for a complete meal.
Required Tools
Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula
Nutritional Information
Each wrap contains 310 calories, 7 g total fat, 48 g carbohydrates, and 11 g protein, making this a filling yet light meal.
Save These wraps are sure to become a go-to recipe in your weekly rotation—fresh, nourishing, and easy for everyone to enjoy.
Recipe Help & Answers
- → What type of chickpeas work best?
Cooked canned or freshly boiled chickpeas both work well, providing creamy texture and protein.
- → Can I substitute the mayo with other ingredients?
Yes, unsweetened plant-based yogurt or avocado can be used to keep it creamy and light.
- → How should I store leftovers?
Wrap tightly in the refrigerator and consume within 3 days for optimal freshness.
- → Are there any low-carb options?
Use large lettuce leaves instead of tortillas to reduce carbohydrates.
- → What spices enhance the flavor?
Ground cumin, garlic powder, and a splash of lemon juice add bright, savory notes to the chickpeas.
- → Can I add other vegetables?
Yes, ingredients like olives, pickles, or smoked paprika can boost flavor and texture variety.