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 for a picnic, and they quickly became a favorite in our lunchtime rotation. The combination of creamy chickpea salad and crisp veggies always feels refreshing and filling.
Ingredients
- Cooked chickpeas: 2 cups (1 can, 400 g), drained and rinsed
- Vegan mayonnaise or unsweetened plant-based yogurt: 1/4 cup
- Dijon mustard: 1 tablespoon
- Freshly squeezed lemon juice: 1 tablespoon
- Garlic powder: 1/2 teaspoon
- Ground cumin: 1/2 teaspoon
- Salt and black pepper: to taste
- Red bell pepper: 1/2 cup finely diced
- Carrot: 1/2 cup grated
- Red onion: 1/4 cup finely chopped
- Celery: 1/4 cup chopped
- Fresh parsley or cilantro: 1/4 cup chopped
- Whole wheat or spinach tortillas/wraps: 4 large
- Baby spinach or mixed salad greens: 1 cup
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 serve:
- Fold in the sides and roll up each wrap tightly. Slice in half for serving, if desired. Serve immediately, or wrap tightly and refrigerate for up to 3 days for meal prep.
Save My kids love helping mix the chickpea salad, and assembling their own wraps has become a fun family lunch ritual. These are always requested for road trips and quick dinners!
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 if using certain vegan mayonnaise brands. Check product labels to ensure allergen safety.
Nutritional Information (Per Wrap)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g
Save Enjoy these vibrant wraps fresh or pack them for lunch — they're both satisfying and easy to adapt for your favorite veggies or dietary needs.
Recipe Guide
- → How can I make the chickpea salad more flavorful?
Enhance flavor by adding chopped pickles, olives, or a pinch of smoked paprika to the salad mixture before assembling the wraps.
- → Can I substitute the tortillas with something else?
Yes, large lettuce leaves work well as a low-carb alternative to tortillas, adding a fresh crunch.
- → What is the best way to mash chickpeas for this dish?
Use a fork or potato masher to break down chickpeas until mostly smooth but slightly chunky for texture.
- → How long can these wraps be stored?
They can be tightly wrapped and refrigerated for up to 3 days, making them convenient for meal prep.
- → Are there any common allergens in these wraps?
These wraps contain wheat from tortillas and mustard in the seasoning. Check vegan mayo labels for soy content if sensitive.