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
- 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.
- Mix the Dressing: In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, lemon juice, and maple syrup (if using).
- Combine Ingredients: Add the dressing to the mashed chickpeas. Mix well to coat evenly.
- 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
- Prepare the Tortillas: Warm the tortilla wraps in a dry skillet for about 10 seconds on each side to make them pliable.
- 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.
- Add the Chickpea Salad: Spoon a generous portion of the chickpea salad onto the center of the wrap, spreading it evenly.
- 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
- 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.
- Optional Garnish: For added flavor, drizzle a bit of tahini or vegan ranch dressing over the wraps.
Tips for Success
- 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.
- 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.
- Gluten-Free Option: Use gluten-free tortilla wraps or collard green leaves for a low-carb alternative.
- 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
- Vegan and Healthy: Packed with plant-based protein and wholesome ingredients.
- Quick and Easy: Ready in just 20 minutes, perfect for busy days.
- Versatile: Great for lunchboxes, picnics, or even a light dinner.
- 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!