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 when searching for a satisfying vegan lunch option that would not require hours in the kitchen. The combination of creamy chickpeas and fresh veggies always pleases everyone at home.
Ingredients
- Cooked chickpeas: 2 cups (1 can, 400 g), drained and rinsed
- Vegan mayonnaise or plant-based yogurt: 1/4 cup, unsweetened
- 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
- Parsley or cilantro: 1/4 cup, chopped fresh
- 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.
- Add vegetables:
- Fold in diced bell pepper, grated carrot, onion, celery, parsley or cilantro. Stir until fully combined. Taste and adjust seasoning if needed.
- Layer greens:
- 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:
- Fold 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 My kids happily grab these wraps before heading to school, and they love helping assemble all the colorful vegetables. It's become a fun kitchen activity and a reliable lunch option for our family.
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
Each wrap provides approximately 310 calories, 7 g total fat, 48 g carbohydrates, and 11 g protein.
Save Enjoy these wraps fresh for best texture. They keep well in the fridge, making them perfect for grab-and-go meals all week.
Recipe FAQ
- → What makes the chickpea filling creamy?
The creamy texture comes from combining mashed chickpeas with vegan mayonnaise or unsweetened plant-based yogurt, which adds moisture and richness.
- → Can I substitute the tortillas for a low-carb alternative?
Yes, large lettuce leaves can be used instead of tortillas to reduce carbohydrates while maintaining the wrap style.
- → How can I add more flavor to the salad mixture?
Incorporating chopped pickles, olives, or a pinch of smoked paprika enhances the flavor with tangy and smoky notes.
- → Is this suitable for vegan and dairy-free diets?
Absolutely, all ingredients are plant-based and free from dairy, making it ideal for vegan and dairy-free preferences.
- → How long can the wraps be stored after assembly?
Once prepared, wraps can be refrigerated for up to 3 days, making them convenient for meal prep and quick servings.