Description

This Vegan Chickpea Wrap features smashed chickpeas, fresh vegetables, and a creamy dressing, making it a hearty and adaptable meal perfect for quick lunches.

Ingredients

Scale

2 cans 15 oz Chickpeas
4 Large Whole Wheat or Gluten-Free Tortillas
1/4 cup Tahini or Vegan Mayo
1 tbsp Olive Oil
1 tsp Maple Syrup
1 Red Bell Pepper, diced
1/2 Red Onion, minced
2 cups Fresh Spinach
Juice of 1 Lemo
2 cloves Garlic, minced
1 tsp Cumi
Salt and Pepper to taste
1 Avocado, sliced
1/4 cup Shredded Carrots
2 tbsp Fresh Parsley

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Instructions

Rinse and drain the chickpeas thoroughly, then place them in a large mixing bowl and smash about half of the chickpeas with a fork or potato masher
In a small bowl, whip together tahini (or vegan mayo), olive oil, maple syrup, lemon juice, and minced garlic, then mix this with the chickpeas until well-coated
Fold in diced red bell pepper, minced red onion, cumin, and fresh parsley, seasoning with salt and black pepper to taste
Warm the tortillas in a dry pan over medium heat for about 30 seconds per side
Assemble the wraps by placing fresh spinach, the chickpea mixture, avocado slices, and shredded carrots on each tortilla, then fold and roll tightly
Slice the wraps diagonally and serve immediately, or wrap them for on-the-go lunches

Notes

Do not over-mash the chickpeas to maintain varying textures.

Keep wet ingredients away from the tortilla until ready to eat to avoid sogginess.

Prep Time: 15 mins
Cook Time: 0 mins
Category: Lunch
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 1 wrap
Calories: 380 kcal
Sugar: 4g
Sodium: 520mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 52g
Fiber: 12g
Protein: 14g
Cholesterol: 0mg