Vegan Chickpea Salad Wraps

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If you’re looking for a quick, healthy, and satisfying meal, these vegan chickpea salad wraps are your new go-to option. Packed with protein, fiber, and a medley of fresh flavors, this recipe is perfect for a wholesome lunch, an easy dinner, or even meal prep. Here’s how to make this crowd-pleasing dish step-by-step.

Ingredients

For the Chickpea Salad:

• 1 can (15 oz) chickpeas (drained and rinsed)
• 2 tablespoons vegan mayonnaise (or plant-based yogurt for a lighter option)
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1 teaspoon maple syrup (optional, for a hint of sweetness)
• 1/4 cup diced red onion
• 1/4 cup diced celery
• 1/4 cup diced bell pepper (any color)
• 2 tablespoons chopped fresh parsley (or dill for a different flavor)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and black pepper to taste

For the Wraps:

• 4 large tortilla wraps (or whole-grain wraps for added fiber)
• 2 cups fresh spinach or lettuce
• 1 cup shredded carrots
• 1 avocado, sliced
• 1/2 cup cucumber slices (optional)

Instructions

Step 1: Prepare the Chickpea Salad

1. Mash the Chickpeas: Add the drained chickpeas to a large mixing bowl. Using a fork or potato masher, mash them until they’re mostly broken down but still slightly chunky for texture.
2. Mix the Dressing: In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, lemon juice, and maple syrup (if using).
3. Combine Ingredients: Add the dressing to the mashed chickpeas. Mix well to coat evenly.
4. Add Vegetables and Seasonings: Stir in the diced red onion, celery, bell pepper, parsley, garlic powder, smoked paprika, salt, and black pepper. Taste and adjust seasonings as needed. Set aside.

Step 2: Assemble the Wraps

1. Prepare the Tortillas: Warm the tortilla wraps in a dry skillet for about 10 seconds on each side to make them pliable.
2. Layer the Fillings: Lay each tortilla flat on a clean surface. Start by adding a layer of fresh spinach or lettuce, followed by shredded carrots, cucumber slices (if using), and avocado slices.
3. Add the Chickpea Salad: Spoon a generous portion of the chickpea salad onto the center of the wrap, spreading it evenly.
4. Roll the Wraps: Fold in the sides of the tortilla and roll it tightly from the bottom up to create a burrito-like wrap. Repeat with the remaining wraps.

Step 3: Serve and Enjoy

1. Slice and Serve: For easier handling, cut each wrap in half. Serve immediately with your favorite side dish, such as baked sweet potato fries or a fresh fruit salad.
2. Optional Garnish: For added flavor, drizzle a bit of tahini or vegan ranch dressing over the wraps.

Tips for Success

1. Customize Your Wraps: Feel free to switch up the veggies based on what you have on hand. Shredded purple cabbage, cherry tomatoes, or sprouts make great additions.
2. Meal Prep: The chickpea salad can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Assemble the wraps fresh to prevent sogginess.
3. Gluten-Free Option: Use gluten-free tortilla wraps or collard green leaves for a low-carb alternative.
4. Add a Crunch: Sprinkle some sunflower seeds or crushed nuts for added texture and nutrients.

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 12g
• Fat: 12g
• Carbohydrates: 42g
• Fiber: 10g

Why You’ll Love This Recipe

1. Vegan and Healthy: Packed with plant-based protein and wholesome ingredients.
2. Quick and Easy: Ready in just 20 minutes, perfect for busy days.
3. Versatile: Great for lunchboxes, picnics, or even a light dinner.
4. Delicious: A balance of creamy, tangy, and crunchy textures.

Whether you’re new to plant-based eating or a seasoned vegan, these chickpea salad wraps are sure to become a staple in your recipe rotation. Enjoy this nutritious and delicious dish, and don’t forget to share it with friends and family!

Budget-Friendly Meals

Vegan Chickpea Salad Wraps

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Cuisine: Mediterranean Courses: Dinner, Lunch, Snacks

Prep Time 15 mins Rest Time 10 mins Total Time 25 mins Difficulty: Beginner Servings: 4 Best Season: All Seasons

Description

These Vegan Chickpea Salad Wraps are a delightful twist on the classic chicken salad wraps. Packed with protein-rich chickpeas, crunchy vegetables, and a creamy vegan dressing, this dish is perfect for a quick lunch, light dinner, or a grab-and-go snack. Inspired by Mediterranean flavors, this recipe is wholesome, satisfying, and perfect for all seasons.

Ingredients

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Scale

1/2x 1x 2x 3x

For the Chickpea Salad

• 400 gm chickpeas (rinsed and drained)
• 0.25 cup vegan mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice (freshly squeezed)
• 0.5 tsp garlic powder
• 0.5 tsp smoked paprika
• Salt and black pepper to taste

For the Vegetables

• 1 small cucumber (diced)
• 1 medium carrot (grated)
• 0.25 cup red onion (finely chopped)
• 0.25 cup fresh parsley (chopped)

For the Wraps

• 4 large whole wheat (tortillas or wraps)
• 1 cup lettuce leaves (washed and dried)

Instructions

1. Prepare the Chickpea Salad

   Mash the chickpeas in a large bowl using a fork or potato masher until they are partially crushed, leaving some whole pieces for texture. Add vegan mayonnaise, Dijon mustard, lemon juice, garlic powder, smoked paprika, salt, and pepper. Mix well until fully combined.

   

1. Prepare the Vegetables

   Dice the cucumber, grate the carrot, finely chop the red onion, and parsley. Add them to the chickpea mixture and stir until evenly distributed.

   

1. Assemble the Wraps

   Lay a tortilla flat on a clean surface. Place lettuce leaves in the center, then add a generous scoop of chickpea salad. Fold the sides of the tortilla inward, then roll it tightly from bottom to top. Repeat with the remaining tortillas.

   

1. Optional Rest Time

   For enhanced flavor, wrap each roll tightly in parchment paper or foil and let it rest in the refrigerator for 10 minutes before serving.

   

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 451.63kcal

% Daily Value *

Total Fat 11.14g18%

Saturated Fat 1.09g6%

Trans Fat 0.02g

Sodium 197.81mg9%

Potassium 931.22mg27%

Total Carbohydrate 68.94g23%

Dietary Fiber 13.76g56%

Sugars 13.04g

Protein 22.49g45%

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Vitamin A 178.74 IU

Vitamin C 13.87 mg

Calcium 93.03 mg

Iron 5.09 mg

Vitamin E 1.45 IU

Vitamin K 102.17 mcg

Thiamin 0.53 mg

Riboflavin 0.26 mg

Niacin 1.91 mg

Vitamin B6 0.62 mg

Folate 583.2 mcg

Phosphorus 291.99 mg

Magnesium 101.98 mg

Zinc 3.08 mg

* Nutrition information is provided as a courtesy and is an estimate based on available ingredients and serving sizes. Variations in ingredients and portion sizes may affect the actual values. Always consult a nutritionist or healthcare provider for specific dietary advice.

Note

• To make this gluten-free, use gluten-free tortillas or wraps.
• Store any leftover chickpea salad in an airtight container in the refrigerator for up to 3 days.
• Customize by adding diced bell peppers, celery, or avocado for extra flavor and texture.

Keywords: Vegan, Healthy, Quick, Easy, Protein-Packed