Chickpea Salad Wraps

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 workday lunch, and they quickly became a staple in my meal prep rotation. The combination of creamy mashed chickpeas and crisp vegetables makes every bite satisfying and fresh.

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

Perfect for simmering soups, baking casseroles, and serving cozy one-pot meals straight from oven to table.

Check price on Amazon

Mash the chickpeas:

In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky.

Mix the dressing:

Add vegan mayonnaise (or yogurt), Dijon mustard, lemon juice, garlic powder, cumin, salt, and pepper. Mix well.

Add vegetables:

Fold in diced bell pepper, grated carrot, onion, celery, and parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.

Assemble wraps:

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.

Roll wraps:

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 wraps were a hit when I packed them for a weekend picnic with my family. Even picky eaters enjoyed the creamy filling and the crunch of fresh veggies.

Required Tools

Large mixing bowl, potato masher or fork, knife and cutting board, spoon or spatula

Allergen Information

Contains: Wheat, mustard. May contain soy. Always check labels for potential allergens.

Nutritional Information (per wrap)

Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 11 g

Save

Create smooth frozen drinks, slushies, and frappés for desserts and parties using juices, coffee, or wine.

Check price on Amazon

Enjoy these wraps fresh for the best texture, or make ahead for convenient lunches throughout the week.

Recipe Questions & Answers

→ How can I make the chickpea mixture creamier?

Mash the chickpeas thoroughly using a potato masher or fork until mostly smooth but still slightly chunky for texture. Adding a bit more vegan mayonnaise or plant-based yogurt can enhance creaminess.

→ What are good alternatives to whole wheat tortillas?

Large lettuce leaves work well as low-carb substitutes, offering a fresh and crisp base for the chickpea filling.

→ Can I prepare these wraps ahead of time?

Yes, wrap the assembled wraps tightly and refrigerate for up to 3 days. This makes them perfect for meal prep and quick lunches.

→ Which spices complement the chickpeas best?

Ground cumin and garlic powder add earthy warmth, while a squeeze of lemon juice brightens the flavor profile beautifully.

→ What fresh vegetables enhance the crunchiness?

Diced red bell pepper, grated carrot, chopped celery, and fresh parsley or cilantro provide diverse textures and vibrant tastes.