If you’re looking for an easy lunch idea that’s flavorful, fast, and filling, I’ve got you covered! This Chickpea Salad Wrap is fresh and satisfying for a feel-good meal that’s perfect at home or on-the-go!
As a busy mom who doesn’t want to settle for boring food, this vegetarian lunch wrap has quickly become my go-to as its delicious, hearty, and incredibly easy to whip up!
It takes about 10 minutes start to finish, requires less than 10 ingredients, and the cold preparation means no cooking time or need to turn on the oven.
The chickpea salad is seasoned to perfection with red onion for flavor and crunch and then rolled into a wrap with tomato and lettuce for a fresh finish. Between this and my Tuna Lettuce Wraps, I’ve been looking forward to lunchtime every day!
Chickpea Salad Sandwich Wrap Ingredient Highlights
I use canned chickpeas in this recipe, draining them, giving them a quick rinse, and patting them dry. If you are using dried chickpeas, they will need to be soaked overnight beforehand.
I love the red onion in my chickpea salad for a little bit of extra flavor and crunch. You can sub in celery or leave it out altogether if you’re not into onions.
I always add a little bit of dried oregano to my chickpea, egg and tuna salads because it’s an effective way to instantly make it taste fresher and more interesting. That being said, you can use thyme, parsley or even Italian seasoning of Herbes de Provence in its place.
I like to keep it classic and add lettuce and tomato to my wrap. Any greens will work in place of lettuce, and if you want to throw some extras in there like pickles, banana peppers, shredded carrots, etc., you absolutely can!
Smashed Chickpea Wrap Tips and Tricks
How to Make Chickpea Salad for Wraps
After you drain and rinse the chickpeas, pat them with a kitchen towel to dry them off as much as you can. Add them to a shallow bowl and smash them. I find it easiest to use a potato masher, but you can also use a fork.
You want it to be pretty chunky. Then, add the mayonnaise, salt, pepper, oregano, and diced red onion. Stir it with a fork until well-combined.
Add the lettuce to the center of your tortilla (or any wrap of choice) and place the sliced tomatoes on top, followed by the chickpea salad. It’s best to keep the tomato as the center layer so that the juices from the tomato don’t make the wrap soggy.
To roll it, rotate the wrap so that the fillings are running horizontally in front of you. Fold the sides of the tortilla over the filling. Then, take the side of the tortilla closest to you and fold it over the filling, rolling away from you until your left with a neat wrap.
P.S. As I’m writing this, I’ve realized it is really hard to explain, so I’ve taken a bunch of pictures and inserted them below to help me walk you through this! 😅
How I Store Leftover Sandwich Wraps with Chickpeas
The chickpea salad will last up to one week in an airtight container in the refrigerator. I do not suggest freezing it, as the mayonnaise may split.
If you have leftovers of the whole wrap or want to make it ahead of time, you can! The wrap will stay delicious for 2 days before it starts to get soggy.
10-Minute Chickpea Salad Wrap
SAVE RECIPE TO COLLECTION PIN PRINT RATEEquipment
- Potato Masher optional
Ingredients
- 1 (15-oz) can chickpeas
- ยผ cup diced red onion
- ยผ cup mayonnaise
- ยผ teaspoon salt
- ยผ teaspoon black pepper
- ยผ teaspoon dried oregano
- 2 large tortillas or other wrap of choice
- 6 slices tomato
- ยผ cup chopped lettuce or other greens of choice
Instructions
- Drain and rinse the chickpeas and pat them dry with a clean kitchen towel. Add them to a shallow bowl and use a potato masher or fork to smash them. You want to mash enough so that you have some chunks left, but no chickpeas are left whole.1 (15-oz) can chickpeas
- Add the red onion, mayonnaise, salt, pepper, and oregano and mix to combine.ยผ cup mayonnaise, ยผ cup diced red onion, ยผ teaspoon salt, ยผ teaspoon black pepper, ยผ teaspoon dried oregano
- Lay out your tortilla and add lettuce, then tomato, and then chickpeas running down the center. Make sure the tomatoes are sandwiched between the lettuce and chickpea salad so that the juices from the tomato do not seep into the tortilla and make it soggy.2 large tortillas or other wrap of choice, 6 slices tomato, ยผ cup chopped lettuce or other greens of choice
- Roll your wrap by rotating your plate so the fillings are assembled horizontally in front of you. Fold the two outer edges of both sides of the tortilla over the fillings with your fingers. Then, keeping your fingers in place, use your thumbs to fold the bottom of the wrap over the fillings. Continue to roll away from you until you're left with a neat wrap (detailed pictures in the post if you need help visualizing this rolling technique!).
Video
Support directly <b>HERE</b> or leave a rating and comment to help others find this recipe!
