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.
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.
- 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.
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.