Chickpea Salad Wrap
The Chickpea Salad Wrap is a vibrant and satisfying plant-based meal that combines the goodness of chickpeas with a variety of fresh vegetables and aromatic spices. This wrap is a delicious and nutritious option for a quick lunch or dinner.
INGREDIENTS
For the Chickpea Salad:
- 2 cans (15 ounces each) chickpeas, drained and rinsed
- 1/2 cup diced cucumber
- 1/2 cup diced bell peppers (any color)
- 1/4 cup diced red onion
- 1/4 cup diced celery
- 1/4 cup diced carrots
- 1/4 cup chopped fresh parsley or cilantro
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Optional: hot sauce or red pepper flakes for added heat
For the Wrap:
- 4 large whole wheat or spinach tortillas
- 2 cups mixed greens (e.g., spinach, arugula, or lettuce)
- 1/2 cup hummus (store-bought or homemade)
- Optional: vegan feta cheese, crumbled
- Optional: sliced avocado or roasted red pepper strips
INSTRUCTIONS
For the Chickpea Salad:
In a large mixing bowl, add the drained and rinsed chickpeas.
Using a fork or a potato masher, lightly mash the chickpeas, leaving some whole for texture.
Add the diced cucumber, bell peppers, red onion, celery, carrots, and chopped parsley or cilantro to the chickpeas.
In a separate small bowl, whisk together the lemon juice, extra-virgin olive oil, ground cumin, paprika, salt, and pepper.
Pour the dressing over the chickpea salad and toss to coat all the ingredients. Adjust the seasoning to taste and add hot sauce or red pepper flakes for heat if desired.
To Assemble the Wrap:
Lay out each tortilla on a clean surface.
Spread a generous spoonful of hummus evenly over each tortilla, leaving a small border around the edges.
Place a portion of the mixed greens on top of the hummus.
Spoon the chickpea salad mixture over the greens.
If using, sprinkle crumbled vegan feta cheese over the chickpea salad.
If desired, add slices of avocado or roasted red pepper strips.
Carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, creating a wrap.
Slice the wraps in half diagonally if desired and serve.
TIPS
- Customize the wrap with your favorite vegetables or herbs, such as diced tomatoes, grated carrots, or fresh mint.
- Add a squeeze of extra lemon juice or a drizzle of balsamic glaze for added flavor.
- If you prefer extra creaminess, spread a layer of vegan yogurt or tzatziki sauce alongside the hummus.
- Adjust the level of spiciness to your taste by varying the amount of hot sauce or red pepper flakes.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Protein: 10-12g
- Carbohydrates: 45-50g
- Dietary Fiber: 8-10g
- Fat: 15-18g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
