Chickpea Salad Wraps

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 often make these chickpea salad wraps for a fast lunch when I am short on time. They are flavorful, satisfying, and even my family loves them on our busiest school days.

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.

Add Dressing:

Add vegan mayonnaise (or yogurt), Dijon mustard, lemon juice, garlic powder, cumin, salt, and pepper. Mix well.

Combine 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 and Roll:

Spoon a generous amount of chickpea salad over the greens, spreading evenly.

Seal 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.

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My kids enjoy assembling their own wraps at the dinner table, and everyone likes adding different veggies for extra crunch. It's a colorful, hands-on family meal.

Notes

For extra flavor, add chopped pickles, olives, or a pinch of smoked paprika. Serve with fresh fruit or baked chips on the side for a full meal.

Required Tools

Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula.

Allergen Information

Contains wheat (tortillas) and mustard (Dijon). Some vegan mayonnaise may contain soy. Always check ingredient labels if you have allergies.

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Make these wraps ahead for busy weekdays, and adjust veggies to your taste. They're a delicious and healthy meal for everyone.

Recipe FAQs

→ How do I achieve the right texture for the chickpea filling?

Mash the chickpeas until mostly broken down but still slightly chunky to provide a pleasant mouthfeel and prevent the filling from becoming too smooth or pasty.

→ Can I customize the vegetables in the filling?

Yes, feel free to add or replace with crunchy veggies like cucumbers, radishes, or pickles to suit your taste preferences.

→ What's the best way to store leftover wraps?

Wrap them tightly in plastic or foil and refrigerate for up to 3 days to maintain freshness and prevent sogginess.

→ Are there alternatives to whole wheat or spinach tortillas?

Lettuce leaves can be used as a low-carb option, providing a fresh and crisp alternative to traditional wraps.

→ How can I enhance the flavor profile?

Adding chopped olives, pickles, or a pinch of smoked paprika can bring extra depth and a smoky touch to the filling.