Pin 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 chickpea salad wraps for a busy weekday lunch and was amazed at how flavorful and satisfying they were. They've since become a staple in my meal prep routine.
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.
- Mix 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 Wraps:
- Lay each tortilla flat and place a layer of spinach or mixed greens in the center.
- Fill and Roll:
- Spoon a generous amount of chickpea salad over the greens, spreading evenly. 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.
Pin My family enjoys customizing their wraps with extra veggies, and these are always a hit at casual gatherings or road trips.
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: 310 calories, 7 g total fat, 48 g carbohydrates, 11 g protein
Pin Enjoy these wraps fresh for a satisfying meal or pack them in lunch boxes for a convenient grab-and-go option.
Recipe Q&A
- → What type of tortillas work best for these wraps?
Whole wheat and spinach tortillas both offer great texture and mild flavor that complement the creamy chickpea filling. For a low-carb option, large lettuce leaves can be used.
- → Can I prepare the filling in advance?
Yes, the chickpea salad mixture can be made up to three days ahead and refrigerated, allowing for convenient meal prep.
- → Are there any common allergens in this dish?
This dish contains wheat from the tortillas and mustard in the Dijon. Some vegan mayonnaise brands may contain soy, so always check the labels.
- → What variations can enhance the flavor?
Adding chopped pickles, olives, or a pinch of smoked paprika can give the wraps an extra burst of flavor.
- → Is this suitable for a vegan diet?
Absolutely. All ingredients used are plant-based, with vegan mayonnaise or unsweetened plant-based yogurt to keep it dairy-free and vegan-friendly.