Description
These Golden Crunch Chickpea Salad Wraps combine creamy mashed chickpeas with fresh vegetables and a zesty dressing, all wrapped in a soft tortilla with an irresistible crunchy element. Ready in just 5 minutes, they’re perfect for meal prep, lunch boxes, or quick dinners when you need something satisfying and nutritious without spending hours in the kitchen!
Ingredients
Scale
- 2 (15-oz) cans chickpeas, drained & rinsed
- ⅓ cup mayonnaise (or Greek yogurt for a lighter twist)
- 2 tablespoons Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey (or maple syrup)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon smoked paprika
- Kosher salt & freshly ground black pepper, to taste
- 1 cup finely chopped celery
- ½ cup diced red bell pepper
- ¼ cup finely chopped red onion
- ¼ cup chopped fresh parsley (or cilantro, if you prefer)
- 4 large flour tortillas (or sturdy whole-wheat wraps)
- 1 cup crispy wonton strips or crushed pita chips (for that golden crunch)
- Optional garnish: sliced avocado, extra parsley leaves
Instructions
- In a medium mixing bowl, use a fork or potato masher to partially mash the chickpeas, leaving plenty of whole pieces for texture.
- In a small bowl, whisk together the mayonnaise (or yogurt), Dijon mustard, lemon juice, honey, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth and well combined.
- Pour the dressing over the mashed chickpeas. Add the chopped celery, bell pepper, red onion, and parsley. Gently fold everything together until evenly coated.
- Lay a tortilla flat and spoon about ½ to ¾ cup of the chickpea mixture down the center, leaving about an inch of space on all sides.
- Sprinkle a generous handful (about 2-3 tablespoons) of crispy wonton strips or crushed pita chips directly on top of the filling.
- Fold in the sides of the tortilla, then roll from the bottom up, keeping the sides tucked in as you go.
- For immediate serving, slice each wrap diagonally across the middle. Add sliced avocado and extra herbs as garnish if desired.
- If preparing for later, wrap tightly in parchment paper or aluminum foil.
Notes
- For meal prep: Store the chickpea salad and crunchy elements separately. Assemble wraps just before eating to maintain the perfect texture.
- Make it vegan: Use plant-based mayonnaise and substitute maple syrup for honey.
- For extra flavor: Add a pinch of cayenne pepper for heat or a teaspoon of curry powder for a warm, aromatic twist.
- Storage: The chickpea filling will keep in an airtight container in the refrigerator for up to 5 days. Fully assembled wraps (without the crunchy elements) will stay fresh for up to 3 days.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Main Dish, Lunch
- Method: No-Cook
- Cuisine: Mediterranean-Inspired, American
Nutrition
- Serving Size: 1 wrap
- Calories: 385
- Sugar: 4g
- Sodium: 580mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 10mg
Keywords: chickpea wraps, vegetarian wraps, meal prep lunch, protein wraps, quick lunch ideas, plant-based wraps, no-cook meal, chickpea salad, crunchy wraps