Save A vibrant protein-packed plant-based wrap featuring creamy mashed chickpeas and crunchy fresh vegetables is perfect for meal prep quick lunches or light dinners.
I first made these wraps for a busy workweek and was pleasantly surprised at how flavorful and satisfying they were for both lunch and dinner.
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 ingredients:
- Add vegan mayonnaise (or yogurt) Dijon mustard lemon juice garlic powder cumin salt and pepper. Mix well.
- Add veggies:
- Fold in diced bell pepper grated carrot onion celery and parsley or cilantro. Stir until combined. Taste and adjust seasoning if needed.
- Layer greens:
- Lay each tortilla flat and place spinach or mixed greens in the center.
- Fill wraps:
- Spoon chickpea salad over the greens spreading evenly.
- Fold and 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.
Save These wraps quickly became a favorite for family picnics—everyone loves customizing their own and it is a meal we all agree on.
Required Tools
Large mixing bowl potato masher or fork knife and cutting board spoon or spatula
Allergen Information
Contains wheat (tortillas) and mustard (Dijon); may contain soy in some vegan mayonnaise brands
Nutritional Information
Per wrap: calories 310 total fat 7 g carbohydrates 48 g protein 11 g
Save Enjoy these fresh wraps as a fuss-free lunch or take them on the go for a nutritious snack.
Recipe FAQs
- → How should I prepare the chickpeas for the filling?
Drain and rinse canned chickpeas, then mash them partially to maintain some texture for a creamy yet chunky filling.
- → Can I substitute the tortillas with other wraps?
Yes, large lettuce leaves make a fresh low-carb alternative for wrapping the salad.
- → What herbs work best in this dish?
Fresh parsley or cilantro add bright, herbaceous notes that complement the chickpea mixture beautifully.
- → Is it possible to make this ahead of time?
The salad can be prepared in advance and stored refrigerated up to three days; assemble wraps just before serving to keep them fresh.
- → What variations can enhance the flavor profile?
Adding chopped pickles, olives, or a pinch of smoked paprika introduces extra tang and smokiness for bold flavor.