Chickpea Salad Wraps Recipe

These Chickpea Salad Wraps are a delicious, high-protein meal that’s quick to make and full of flavor. Inspired by the classic “tuna” sandwich, this plant-based version uses chickpeas and a blend of spices to create a filling that’s satisfying and perfect for wraps. Ready in just 10 minutes, these wraps are a fantastic option for lunch or a light dinner.

Why You’ll Love This Recipe

1. Quick and Easy: Takes just 10 minutes to prepare.
2. Protein-Packed: Chickpeas provide a hearty, nutritious filling.
3. Vegan and Gluten-Free Friendly: Easily adaptable to different dietary needs.
4. Customizable: Add your favorite veggies or spices to make it your own.
5. Perfect for Meal Prep: Make the filling ahead of time for quick assembly during the week.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

For the Chickpea Salad:

• 1 can (15 oz) cooked chickpeas, rinsed and drained
• 1 small red onion, roughly chopped
• ½ red bell pepper, roughly chopped (optional)
• 2 tablespoons fresh chives, chopped
• Juice of ½–1 lemon
• ½ nori sheet, crumbled (optional, for a “seafood” flavor)
• ¼ teaspoon Old Bay seasoning (optional)
• ⅛ teaspoon ground pepper
• ¼ teaspoon paprika
• ¼ teaspoon oregano
• 2 tablespoons vegan mayonnaise
• 1 teaspoon apple cider vinegar
• ½ teaspoon garlic powder or 1 garlic clove, minced
• ¼ teaspoon sea salt (or to taste)

To Serve:

• 2 regular or gluten-free vegan wraps
• Cherry tomatoes, halved or quartered
• 1 cup mixed greens

Directions

Step 1: Make the Chickpea Salad

1. Add all chickpea salad ingredients to a food processor. Ensure the bell pepper and onion are roughly chopped for easier processing.
2. Use the pulse function to mix. Pulse a few times until the ingredients are well combined but still chunky. Avoid blending to a purée, as a chunky consistency works best for wraps.
3. If you don’t have a food processor, mash the chickpeas with a fork or potato masher, and finely chop the other ingredients before mixing.

Step 2: Assemble the Wraps

1. Lay the wraps flat and layer with mixed greens, cherry tomatoes, and the chickpea salad.
2. Roll the wraps tightly, slice in half if desired, and enjoy!

Servings and Timing

• Servings: 2 wraps
• Prep Time: 10 minutes
• Total Time: 10 minutes

Variations

• Spice it Up: Add a dash of hot sauce or diced jalapeños for heat.
• Add Crunch: Include shredded carrots, cucumbers, or radishes for texture.
• Make it Nutty: Add a sprinkle of toasted sunflower seeds or sliced almonds.
• Lettuce Wraps: Skip the tortilla and use large lettuce leaves for a low-carb version.
• Mediterranean Twist: Add olives, sun-dried tomatoes, or crumbled vegan feta.

Storage

• Refrigeration: Store the chickpea salad in an airtight container for up to 3 days. Assemble wraps just before serving for the freshest taste.
• Freezing: Not recommended, as the salad ingredients may become watery after thawing.

FAQs

1. Can I make this recipe oil-free?

Yes, replace vegan mayonnaise with mashed avocado or a plain dairy-free yogurt.

2. What can I use instead of nori?

Nori is optional, but you can use kelp granules or simply skip it for a non-seafood flavor.

3. Are there other protein options for this wrap?

While chickpeas are the star, you can use mashed white beans or lentils as an alternative.

4. What type of wrap works best?

Whole wheat, gluten-free, or spinach wraps work well. Choose your favorite!

5. Can I make the chickpea salad ahead of time?

Absolutely! Prepare the salad and store it in the fridge for up to 3 days. Assemble the wraps when ready to eat.

6. Is this recipe kid-friendly?

Yes, it’s mild and customizable. You can adjust spices and add kid-friendly veggies.

7. How can I make this recipe more filling?

Add a side of fruit, a handful of nuts, or pair the wrap with a soup for a heartier meal.

8. Can I use store-bought hummus instead of mayo?

Yes, hummus adds a great flavor and keeps the recipe oil-free.

9. Are there other herbs I can use?

Fresh parsley, cilantro, or dill can be substituted for or added to the chives.

10. What if I don’t have apple cider vinegar?

Use white vinegar or lemon juice as a substitute.

Conclusion

Chickpea Salad Wraps are a delicious and versatile plant-based meal that’s quick to make and packed with nutrients. Perfect for lunches, picnics, or a light dinner, these wraps are as satisfying as they are easy to prepare. Whether you stick to the recipe or customize it with your favorite add-ins, this dish is sure to become a regular in your meal rotation. Try it today for a healthy, flavorful wrap that’s ready in minutes!

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