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Vegan Chickpea Salad Wrap Recipe
Annie Graves

Vegan Chickpea Salad Wraps

Enjoy these Vegan Chickpea Salad Wraps! A healthy, protein-packed wrap filled with mashed chickpeas, fresh veggies, and a tangy dressing for the perfect lunch or light dinner.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Servings: 4
Course: Lunch
Cuisine: American
Calories: 400
Ingredients Method Notes

Ingredients
  

For the Chickpea Salad
  • 1 15 oz can chickpeas, drained and rinsed
  • 2 tbsp vegan mayonnaise or hummus for a lighter option
  • 1 tsp Dijon mustard
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and freshly ground black pepper to taste
For the Wraps
  • 4 large whole-wheat or gluten-free tortillas or wraps
  • 1/2 cup shredded carrots
  • 1/2 cup cucumber slices
  • 1/2 cup chopped bell peppers any color
  • 1/4 cup red onion thinly sliced
  • 1/4 cup fresh parsley or cilantro chopped (optional)
  • Mixed greens or spinach
Optional Toppings
  • Avocado slices
  • Sliced pickles
  • Sun-dried tomatoes
  • Vegan cheese shreds
Substitutions
  • Gluten-Free: Use gluten-free wraps or collard greens as a wrap alternative.
  • Low-Fat: Substitute vegan mayo with hummus or plain vegan yogurt.

Method
 

Mash the Chickpeas
  1. In a large bowl, add the drained chickpeas.
  2. Use a fork or potato masher to roughly mash the chickpeas, leaving some whole for texture.
Prepare the Chickpea Salad
  1. Stir in the vegan mayonnaise, Dijon mustard, lemon juice, olive oil, garlic powder, onion powder, salt, and pepper.
  2. Mix until everything is well combined and creamy.
  3. Taste and adjust seasoning if needed.
Assemble the Wraps
  1. Lay the tortillas or wraps flat. Spread a generous amount of the chickpea salad down the center of each wrap.
  2. Top the chickpea salad with shredded carrots, cucumber slices, bell peppers, red onion, and your favorite greens.
  3. You can add any optional toppings, like avocado or vegan cheese, at this stage.
Wrap It Up
  1. Fold in the sides of the wrap and roll it up tightly.
  2. Slice the wrap in half, and it's ready to serve!
Serve
  1. Enjoy your Vegan Chickpea Salad Wraps immediately, or wrap them in parchment paper for an easy grab-and-go lunch.

Notes

Nutritional Information (Per Serving - 1 wrap):

  • Calories: 350-400
  • Carbohydrates: 45g
  • Protein: 12g
  • Fat: 15g
  • Saturated Fat: 2g
  • Sodium: 400mg
  • Fiber: 10g
  • Sugar: 4g
 

Notes/Advice:

  • Additions/Subtractions:
    • For extra creaminess, mash the chickpeas more thoroughly or add a bit more vegan mayo.
    • If you prefer a lighter wrap, use large lettuce leaves or collard greens as a wrap alternative.
    • Feel free to customize the veggies—use whatever you have on hand, like shredded cabbage, radishes, or tomatoes.