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 love making these wraps for busy weekdays because they come together so quickly. They’re always a hit at picnics and my friends appreciate having a flavorful vegan option.
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
- Lemon juice: 1 tablespoon, freshly squeezed
- 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.
- 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 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 Whenever I make these wraps, my whole family gathers around the table to build their own. It’s always fun to see the kids adding their favorite veggies and enjoying every bite together.
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 vegan mayonnaise. Check labels for any additional allergens.
Nutritional Information (per wrap)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g.
Pin Serve with fresh fruit or baked chips for a complete meal. These wraps are ideal for lunchboxes and taste great chilled or at room temperature.
Recipe Questions
- → How do I prepare the chickpeas for the salad?
Drain and rinse canned chickpeas well, then mash them with a fork or potato masher until mostly broken down but still a bit chunky for texture.
- → Can I use fresh lemon juice instead of bottled?
Yes, freshly squeezed lemon juice adds a bright, natural acidity that enhances the flavors wonderfully.
- → What wraps work best for this salad?
Whole wheat or spinach tortillas provide a sturdy but soft base, complementing the fresh and creamy filling nicely.
- → How can I add extra flavor to the filling?
Try adding chopped pickles, olives, or a pinch of smoked paprika to bring deeper, smoky notes.
- → Is there a way to make these wraps low-carb?
Substitute the tortillas with large lettuce leaves for a fresh, low-carb alternative that keeps the wrap handheld.
- → How long do assembled wraps keep in the fridge?
Wrapped tightly and refrigerated, these wraps stay fresh for up to 3 days, making them great for meal prep.