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 started making chickpea salad wraps last year when I needed fast vegan lunches. Now they are my go-to meal whenever I am short on time—they always hit the spot and everyone in my family enjoys them.
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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.
- Mix dressing:
- Add vegan mayonnaise (or yogurt), Dijon mustard, lemon juice, garlic powder, cumin, salt, and pepper. Mix well.
- Add vegetables:
- Fold in diced bell pepper, grated carrot, onion, celery, and parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.
- Layer greens:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Add salad:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly.
- Wrap:
- 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 packing these wraps for school or picnics. Sometimes we make a big batch and enjoy them together out on the porch with fresh fruit.
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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 (per wrap)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g
Save 
Enjoy these wraps fresh for the best texture. They are perfect to grab on your way out or for an easy dinner everyone will love.
Recipe Guide
- → Can I use fresh chickpeas instead of canned?
Yes, freshly cooked chickpeas work great. Ensure they’re tender and well-drained before mashing for optimal texture.
- → What are good alternatives to tortillas for wrapping?
Lettuce leaves or collard greens make excellent low-carb substitutes, providing a fresh and crisp base.
- → How can I enhance the flavor of the filling?
Adding chopped pickles, olives, or a pinch of smoked paprika can deepen the flavor profile and add a smoky note.
- → Is this suitable for meal prepping?
Absolutely, the chickpea mixture keeps well refrigerated for up to three days and can be assembled fresh when ready to eat.
- → What types of greens are recommended inside the wraps?
Baby spinach or mixed salad greens add freshness and a pleasant crunch that complements the creamy filling.
