Chickpea Salad Wraps : A Fresh & Flavorful Vegan Lunch
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.
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
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.
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.