Easy Vegan Chickpea Wraps

These Easy Vegan Chickpea Wraps are a perfect quick and nutritious meal packed with protein, fiber, and flavor. Featuring a creamy mashed chickpea filling with fresh veggies wrapped in a wholesome, whole-food-based wrap, they make a satisfying lunch or light dinner in just minutes!

Servings: servings

Calories: 300kcal

Ingredients

1 can 15 oz chickpeas, drained and rinsed
2 tablespoon tahini or hummus
1 tablespoon lemon juice
1 teaspoon Dijon mustard
½ teaspoon garlic powder
½ teaspoon smoked paprika
Salt and pepper to taste
¼ cup diced red onion
¼ cup shredded carrots
¼ cup diced cucumber
¼ cup chopped fresh parsley or cilantro
4 whole-food-based wraps see options below
1 cup fresh spinach or lettuce

Instructions

Prepare the Chickpea Filling: In a bowl, mash the chickpeas with a fork or potato masher, leaving some texture.
Mix the Dressing: Add tahini (or hummus), lemon juice, Dijon mustard, garlic powder, smoked paprika, salt, and pepper to the chickpeas. Stir until well combined.
Assemble the Wraps: Lay out your chosen wrap and add a handful of spinach or lettuce to each. Spoon the chickpea mixture evenly onto each wrap.
Add Fresh Veggies: Top with red onion, shredded carrots, cucumber, and fresh parsley or cilantro.
Wrap and Serve: Fold in the sides, roll tightly, and slice in half. Enjoy fresh or store for later!

Notes

Choosing the Right Wraps

For a fully whole-food, plant-based approach, consider using:

Homemade Whole Wheat or Spelt Wraps – Made with just flour, water, and a touch of salt.
Collard Greens or Large Lettuce Leaves – A fresh, low-carb option that adds extra nutrients.
Sprouted Grain Wraps – Look for brands that use minimal ingredients and no refined flours.
Chickpea or Lentil-Based Wraps – Great for added protein and gluten-free needs.

You can find sprouted grain wraps and chickpea/lentil wraps at most health food stores or online, or make your own whole-wheat tortillas at home.

Nutrition