Looking for a light yet satisfying lunch or dinner idea that’s both healthy and delicious? Chickpea Salad Wraps are the answer! These wraps are packed with plant-based protein, fresh veggies, and a creamy dressing that will make your taste buds dance. Whether you’re on the go or preparing a meal for the whole family, these wraps are incredibly versatile and easy to make.
Chickpea Salad Wraps are not only quick and simple to prepare, but they’re also customizable to suit your taste. The base is made with mashed chickpeas, which provide a hearty texture, while fresh ingredients like cucumbers, bell peppers, and greens add crunch and flavor. A tangy dressing ties everything together, making each bite a burst of freshness.
Perfect for meal prep or a healthy lunch, these wraps can be made in just 15 minutes and are packed with protein, fiber, and nutrients. Plus, they’re vegan and gluten-free, making them suitable for various dietary preferences. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, these Chickpea Salad Wraps are sure to become a favorite.
Why You Will Love Making This Recipe
Chickpea Salad Wraps are everything you want in a healthy, satisfying meal—fresh, flavorful, and quick. Here’s why you’ll love making these wraps:
- Perfect for Meal Prep – These wraps are great for preparing ahead of time. Make the chickpea salad mixture and store it in the fridge, then just assemble the wraps whenever you’re ready to eat. They stay fresh and delicious for several days, making them perfect for busy lunches.
- Packed with Protein and Fiber – Chickpeas are an excellent source of plant-based protein and fiber, making this dish filling and nutritious. The combination of protein, fiber, and healthy fats helps keep you satisfied longer.
- Customizable to Your Taste – You can easily adjust the ingredients to suit your preferences. Add more veggies, switch up the dressing, or even throw in some avocado for extra creaminess. The recipe is highly versatile, and you can make it as simple or elaborate as you like.
- Fresh and Flavorful – The combination of chickpeas, fresh veggies, and a tangy dressing creates a light yet satisfying dish that’s bursting with flavor. You won’t miss meat in this recipe, thanks to the hearty chickpeas and vibrant vegetables.
- Vegan and Gluten-Free – This recipe is both vegan and gluten-free, making it accessible to a wide range of dietary preferences. Whether you’re vegan, gluten-intolerant, or simply looking for a healthy meal, these wraps are a great choice.
- Quick and Easy – With only a handful of ingredients and minimal preparation, these wraps can be made in under 15 minutes, making them ideal for a busy lifestyle.
Ingredients
- 1 can of chickpeas (drained and rinsed)
- 1/4 cup vegan mayo (or tahini for a nut-free option)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1/2 cucumber, diced
- 1/2 bell pepper, diced
- 1/4 red onion, finely chopped
- A handful of mixed greens (spinach, arugula, or lettuce)
- 4 large whole wheat wraps (or gluten-free wraps)
Equipment Used
- Large bowl for mixing the salad
- Fork for mashing the chickpeas
- Knife and chopping board for cutting vegetables
- Measuring spoons and cups
- Spoon or spatula for mixing
- 4 wrap-sized plates or surfaces for assembling wraps
Directions & Instructions
- Prepare the Chickpeas: Drain and rinse the chickpeas. In a large mixing bowl, use a fork or potato masher to mash the chickpeas until they reach a chunky consistency. You don’t want them to be completely smooth—some texture will make the salad more interesting.
- Make the Dressing: In a small bowl, whisk together the vegan mayo, Dijon mustard, lemon juice, garlic powder, smoked paprika, black pepper, and salt. Stir the dressing until smooth and well-combined.
- Combine the Salad: Add the diced cucumber, bell pepper, and red onion to the mashed chickpeas. Pour the dressing over the mixture and stir until everything is evenly coated.
- Assemble the Wraps: Lay the whole wheat or gluten-free wraps on a clean surface. Place a handful of mixed greens on each wrap, then spoon the chickpea salad mixture on top. Spread the filling evenly, leaving some space at the edges for folding.
- Wrap and Serve: Fold in the sides of the wrap, then roll it tightly from one end to the other. Cut in half and serve immediately, or wrap in parchment paper for later.
Nutritional Information
Per Serving (1 wrap):
- Calories: 350
- Protein: 14g
- Carbohydrates: 45g
- Fiber: 10g
- Sugars: 5g
- Fat: 14g
- Saturated Fat: 1g
- Sodium: 450mg
These Chickpea Salad Wraps are a great source of plant-based protein, fiber, and healthy fats. The chickpeas provide protein and fiber, which help keep you feeling full and satisfied. The addition of the vegan mayo adds healthy fats, while the fresh veggies bring additional nutrients and antioxidants.
If you’re looking to reduce calories, you can use a lighter mayo or opt for tahini, which offers a slightly nuttier flavor. You can also adjust the portion size or use fewer wraps for a lower-calorie meal.
Prep Time and Cook Time
- Prep time: 10 minutes
- Cook time: 0 minutes
- Total time: 10 minutes
Variations
- Add Avocado: For extra creaminess, add mashed avocado to the chickpea mixture.
- Make It Spicy: Add a dash of hot sauce or some chopped jalapeños to the salad for a spicy kick.
- Use Different Greens: Swap the mixed greens for lettuce, spinach, or arugula for a slightly different flavor profile.
- Use Different Wraps: You can use any kind of wrap you prefer, such as a spinach wrap, gluten-free wrap, or even lettuce leaves for a low-carb alternative.
Frequently Asked Questions
- Can I make these wraps ahead of time?
Yes! These wraps are perfect for meal prep. You can make the chickpea salad in advance and store it in an airtight container in the fridge for up to 3 days. Assemble the wraps right before serving to keep the greens fresh. - Can I use a different dressing?
Absolutely! If you prefer a different dressing, try tahini or a lemon-tahini sauce. You can also use a vinaigrette or your favorite store-bought dressing if you’re short on time. - Can I substitute the chickpeas with another legume?
Yes! If you don’t have chickpeas on hand, you can substitute with white beans, lentils, or black beans for a similar texture and flavor. - How can I make this recipe gluten-free?
Simply use gluten-free wraps to make these Chickpea Salad Wraps gluten-free. Make sure all other ingredients (such as mayo) are also gluten-free.
Pro Tips by Emma
- If you like your wraps a bit more flavorful, try adding fresh herbs like parsley, dill, or cilantro to the chickpea mixture.
- To avoid soggy wraps, keep the dressing separate until you’re ready to eat.
- Use a potato masher instead of a fork for a smoother mash, or keep it a bit chunky for more texture.
Serving Suggestions
Serve these wraps with a side of fruit, roasted sweet potatoes, or a light salad for a well-rounded meal. You can also pair them with hummus or a vegan dip for added flavor.
Chickpea Salad Wraps : A Fresh & Flavorful Vegan Lunch
Equipment
- Large bowl for mixing the salad
- Fork for mashing the chickpeas
- Knife and chopping board for cutting vegetables
- Measuring spoons and cups
- Spoon or spatula for mixing
- 4 wrap-sized plates or surfaces for assembling wraps
Ingredients
- 1 can of chickpeas drained and rinsed
- 1/4 cup vegan mayo or tahini for a nut-free option
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1/2 cucumber diced
- 1/2 bell pepper diced
- 1/4 red onion finely chopped
- A handful of mixed greens spinach, arugula, or lettuce
- 4 large whole wheat wraps or gluten-free wraps
Instructions
- Prepare the Chickpeas: Drain and rinse the chickpeas. In a large mixing bowl, use a fork or potato masher to mash the chickpeas until they reach a chunky consistency. You don’t want them to be completely smooth—some texture will make the salad more interesting.
- Make the Dressing: In a small bowl, whisk together the vegan mayo, Dijon mustard, lemon juice, garlic powder, smoked paprika, black pepper, and salt. Stir the dressing until smooth and well-combined.
- Combine the Salad: Add the diced cucumber, bell pepper, and red onion to the mashed chickpeas. Pour the dressing over the mixture and stir until everything is evenly coated.
- Assemble the Wraps: Lay the whole wheat or gluten-free wraps on a clean surface. Place a handful of mixed greens on each wrap, then spoon the chickpea salad mixture on top. Spread the filling evenly, leaving some space at the edges for folding.
- Wrap and Serve: Fold in the sides of the wrap, then roll it tightly from one end to the other. Cut in half and serve immediately, or wrap in parchment paper for later.
Notes
To avoid soggy wraps, keep the dressing separate until you’re ready to eat.
Use a potato masher instead of a fork for a smoother mash, or keep it a bit chunky for more texture.