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Chickpea Salad Wrap

chickpea-wrap-vegan

There is absolutely no way I'm busting out the oven for lunch. Lazy lunches only, please.

This is where these chickpea salad wraps come in. No cooking required, 10 minutes max, and perfect for meal-prepping. Oh, and they carry super well on-the-go.

They can also be customized to include whatever veggies you have chilling in the fridge.

Avocado chickpea salad wrap: your new lunch staple

The most difficult part of this chickpea salad wrap recipe is opening and rinsing a can of chickpeas. From there, you're golden.

Basically, all you need to do to whip up these chickpea salad wraps is to add all the ingredients to a food processor. Instead of just blending the mixtures into a homogenous mash, though, try pulsing your food processor to chop and mix everything while retaining some texture. 

I also like to add the chickpeas to the food processor in two batches to keep some texture.

From here, you layer chickpea mixture onto a tortilla, with some sliced tomatoes, cucumber, avocado, and spinach. And voilà! You have a fresh, crunchy, filling, and dill-infused avocado chickpea salad wrap.

For more wrap inspo, check out this amazing list of 19 healthy vegan wraps for work lunch (easy ideas). But try this one first ;)

If you make these chickpea salad wraps be sure to leave a comment, rate this recipe, and tag us on Instagram so we can feature you. We love seeing all your photos of our recipe recreations!

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I am a Registered Dietitian and I offer nutrition consultations across Canada. Click here to book a free discovery call with one of our vegan dietitians!

Prep Time 15 mins
Total Time 15 mins
Difficulty: Beginner
Servings: 4
Ingredients
  • 1 can low-sodium canned chickpeas (540 ml)
  • 1.5 tbsp vegan mayonnaise
  • 1/2 tsp dill
  • 1 tsp lemon juice
  • 3 tbsp chopped celery, chopped (about 1 small stalk)
  • 1/4 tsp black pepper
  • 1 pinch salt
  • 2 medium tomatos, sliced
  • 2 cups spinach
  • 1 cup cucumber, sliced lenthways
  • 1 avocado, sliced
  • 4 medium whole wheat tortillas
Instructions
  1. 1
    In a food processor, add half of chickpeas (about 1 cup), vegan mayo, lemon juice, dill, black pepper and salt. Pulse until only a few chunks remain.
  2. 2
    Add the rest of the chickpeas and chopped celery to the food processor. Pulse about 8-10 times, until chickpeas and celery are coarsely ground.
  3. 3
    In a tortilla, add ¼ chickpea mixture (about ⅓ cup), ½ tomato (sliced), ½ cup cucumber (sliced lengthways), ½ cup spinach, and ¼ of an avocado (sliced). Fold the wrap and enjoy!

Nutrition Facts

Servings 4

Amount Per Serving
Calories 355kcal
% Daily Value *
Total Fat 14g22%
Sodium 409mg18%
Potassium 681mg20%
Total Carbohydrate 50g17%
Dietary Fiber 12.5g50%
Sugars 6.3g
Protein 12g24%
Calcium 159 mg
Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Read it online: https://plantbasedrds.com/blog/recipe/chickpea-salad-wrap-plant-based-dietitians/
alyssa fontaine plant based dietitian
Alyssa Fontaine, RD

Meet Alyssa Fontaine. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States.