Name: Healthy Vegan Chickpea Salad Wraps
Prep time: 10 min
Total time: 10 min
Cuisine: Vegan
Ingredients: 1 can (15 oz / 425g) Chickpeas, rinsed and drained; 1/4 cup (60g) Vegan Mayonnaise or Mashed Avocado; 2 tablespoons (30g) Dijon Mustard; 1/4 cup (40g) Celery, finely chopped; 1/4 cup (40g) Red Onion, finely chopped; 2 tablespoons (10g) Fresh Dill or Parsley, chopped; 1 tablespoon (15ml) Lemon Juice; Salt and Black Pepper to taste; 2-3 Large Tortilla Wraps or Pitas; Leafy Greens (Lettuce, Spinach, or Arugula); Optional: Sliced tomatoes, cucumber, shredded carrots

Why Make This Recipe

These Healthy Vegan Chickpea Salad Wraps are a quick and satisfying lunch option. They’re packed with protein from the chickpeas and get a creamy texture from vegan mayonnaise or mashed avocado. The fresh veggies add crunch and flavor, making this wrap a nutritious and delicious choice for a midday meal.

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How to Make Healthy Vegan Chickpea Salad Wraps

Ingredients

1 can (15 oz / 425g) Chickpeas, rinsed and drained
1/4 cup (60g) Vegan Mayonnaise or Mashed Avocado
2 tablespoons (30g) Dijon Mustard
1/4 cup (40g) Celery, finely chopped
1/4 cup (40g) Red Onion, finely chopped
2 tablespoons (10g) Fresh Dill or Parsley, chopped
1 tablespoon (15ml) Lemon Juice
Salt and Black Pepper to taste
2-3 Large Tortilla Wraps or Pitas
Leafy Greens (Lettuce, Spinach, or Arugula)
Optional: Sliced tomatoes, cucumber, shredded carrots

Directions

Mash Chickpeas: In a medium bowl, add the rinsed and drained chickpeas. Mash them roughly with a fork or potato masher, leaving some texture.
Combine Ingredients: Add the vegan mayonnaise (or avocado), Dijon mustard, chopped celery, chopped red onion, fresh dill/parsley, and lemon juice to the mashed chickpeas.
Mix and Season: Stir everything together until well combined. Season with salt and black pepper to your liking.
Assemble Wraps: Lay a tortilla wrap flat. Spread a layer of the chickpea salad mixture down the center. Top with a handful of leafy greens and any optional sliced vegetables.
Fold and Serve: Fold in the sides of the tortilla, then tightly roll it up from the bottom. Slice in half if desired and serve immediately.

How to Serve Healthy Vegan Chickpea Salad Wraps

Serve these wraps immediately after assembling for the best texture and taste. They can be eaten as a whole meal or sliced into smaller pieces for appetizers or snacks.

How to Store Healthy Vegan Chickpea Salad Wraps

Store any leftover chickpea salad in an airtight container in the fridge for up to 3 days. Assemble the wraps just before serving to keep them from becoming soggy.

Tips to Make Healthy Vegan Chickpea Salad Wraps

Use ripe avocados if opting for mashed avocado instead of vegan mayo.
Feel free to add more veggies like bell peppers or pickles for added crunch.
Adjust the seasoning according to your taste preference.

Variation

You can swap out the chickpeas for white beans for a slightly different taste and texture. Add grated carrots for extra sweetness and color.

FAQs

Can I make this wrap gluten-free?
Yes, simply use gluten-free tortillas or wraps to keep this recipe gluten-free.

What can I use instead of fresh dill or parsley?
You can use dried herbs or other fresh herbs like cilantro or basil if you prefer.

Is there a way to make this spicier?
Absolutely! Add some chopped jalapeños or a sprinkle of cayenne pepper to the chickpea mixture for a bit of heat.