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 first made these wraps when searching for a quick and satisfying lunch that would keep me energized throughout the day. The creamy chickpea filling and crisp veggies always deliver freshness and flavor.
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 Veggies:
- 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 Wraps:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly.
- Roll and Slice:
- 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 We enjoy making these wraps for family picnics and weekday lunches—the kids love helping to mash the chickpeas and choose their vegetables.
Required Tools
Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula
Allergen Information
Contains wheat and mustard. May contain soy depending on chosen vegan mayonnaise. Always read labels to confirm allergen status.
Nutritional Information
Each wrap contains approximately 310 calories, 7 g total fat, 48 g carbohydrates, and 11 g protein.
Save Serve these wraps with fruit or baked chips for a complete meal. Enjoy fresh or pack them for healthy meals on the go!
Recipe Questions & Answers
- → What type of chickpeas work best in this wrap?
Use canned or cooked chickpeas that are well drained and rinsed to achieve a creamy yet chunky texture.
- → Can I substitute the tortillas with something else?
Yes, large lettuce leaves can be used as a low-carb alternative to tortillas, providing a fresh crunch.
- → How can I add more flavor to the chickpea filling?
Enhance flavors by adding chopped pickles, olives, or a pinch of smoked paprika to the mix.
- → Is it possible to prepare these wraps ahead of time?
Absolutely, they can be wrapped tightly and refrigerated for up to three days without losing freshness.
- → What are some good side options to serve with these wraps?
Fresh fruit or baked chips pair well, balancing the hearty texture with light, complementary tastes.