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 on a busy weekday when I needed something nourishing yet simple. They became an instant hit in my kitchen for their fresh taste and versatility.
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.
- Combine 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 Chickpea Salad:
- 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 These tasty wraps are always a family favorite, especially packed in school lunches or enjoyed outdoors during picnics.
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)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g
Save For an extra pop of flavor, sprinkle fresh herbs just before serving. Each bite offers a delicious balance of textures and taste.
Recipe FAQs
- → How do I make the chickpea filling creamy?
Mash the chickpeas until mostly smooth but still slightly chunky, then mix with vegan mayo or plant-based yogurt, Dijon mustard, lemon juice, and spices to achieve a creamy texture.
- → Can I use different vegetables in the wraps?
Yes, feel free to substitute or add other fresh veggies like cucumbers, tomatoes, or shredded cabbage to suit your taste and texture preferences.
- → What are good wrap alternatives?
Try large whole wheat or spinach tortillas as usual, or swap for large lettuce leaves for a lighter, low-carb option.
- → How can I store the wraps for later?
After assembling, wrap tightly in plastic wrap or foil and refrigerate for up to 3 days to keep them fresh for quick meals.
- → Are there optional seasonings to enhance flavor?
Yes, adding chopped pickles, olives, or a pinch of smoked paprika can introduce new flavor dimensions to the filling.