Save to Pinterest 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 discovered these wraps while searching for easy lunch ideas that didn't require any cooking. They quickly became a staple for my busy weekdays because they are so satisfying and simple to make.
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 the diced bell pepper, grated carrot, onion, celery, and parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.
- Prepare Tortillas:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Add Filling:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly.
- Wrap Up:
- 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 to Pinterest My family loves assembling these wraps together for quick weekend lunches. Even picky eaters enjoy customizing their own with their favorite veggies.
Required Tools
Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula
Allergen Information
Contains wheat (tortillas) and mustard (Dijon). May contain soy in some vegan mayonnaise brands. Always check ingredient labels for potential allergens.
Nutritional Information
Per wrap: 310 calories, 7 g total fat, 48 g carbohydrates, 11 g protein
Save to Pinterest With minimal preparation, these wraps are sure to keep you fueled all day long. Enjoy them fresh or save for when you need a healthy, delicious meal on the go.
Recipe Questions & Answers
- → What type of chickpeas work best for this dish?
Cooked or canned chickpeas, well-drained and rinsed, work perfectly to provide a creamy yet chunky texture.
- → Can I substitute tortillas with other wraps?
Yes, large lettuce leaves make an excellent low-carb alternative to traditional whole wheat or spinach tortillas.
- → How should I prepare the chickpeas for the salad?
Mash the chickpeas lightly so that they remain slightly chunky, giving the salad texture without becoming a paste.
- → What are some flavor variations to try?
Adding chopped pickles, olives, or a pinch of smoked paprika can enhance the salad’s flavors.
- → How long can the wraps be stored?
Stored tightly wrapped in the fridge, these wraps stay fresh for up to three days, making them great for meal prep.