Description
This Vegan Creamy Sun-Dried Tomato Chickpea Salad Wrap is a delicious and nutritious plant-based lunch option that comes together in just 20 minutes. Featuring a creamy chickpea base blended with sun-dried tomatoes, fresh veggies, and tangy seasonings, all wrapped in a soft flour or gluten-free tortilla, it’s a perfect meal for those seeking a flavorful, dairy-free, and easy-to-make wrap with vibrant textures and a smoky, zesty kick.
Ingredients
Scale
Chickpea Salad
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1/2 cup vegan mayonnaise
- 1 tablespoon Dijon mustard
- 1/2 cup sun-dried tomatoes in oil, drained and chopped
- 2 stalks celery, finely diced
- 1/4 cup red onion, finely diced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
Wrap Assembly
- 4 large flour tortillas or gluten-free wraps
- 2 cups mixed salad greens (baby spinach, arugula, or romaine)
- 1 medium carrot, julienned or grated
- 1/2 cucumber, thinly sliced
Instructions
- Prepare Chickpea Base: Drain and rinse the chickpeas well. In a large mixing bowl, mash the chickpeas using a fork or potato masher, breaking them up thoroughly while keeping some chunks for texture.
- Combine Salad Mixture: Add the vegan mayonnaise, Dijon mustard, chopped sun-dried tomatoes, diced celery, red onion, fresh parsley, lemon juice, garlic powder, smoked paprika, salt, and black pepper to the mashed chickpeas. Mix everything until creamy and well incorporated. Taste and adjust the seasoning if necessary.
- Assemble Wraps: Lay each tortilla flat on a clean surface. Place a handful of mixed salad greens, followed by julienned carrot and cucumber slices in the center third of each tortilla.
- Fill Wraps: Spoon about 1/2 to 3/4 cup of the prepared chickpea salad mixture evenly over the vegetables in each tortilla.
- Roll and Serve: Carefully roll up each tortilla, folding in the sides as you go to secure the filling inside. Slice diagonally in half if desired and serve immediately for best texture and flavor.
Notes
- For a gluten-free option, choose gluten-free tortillas or wraps.
- Sun-dried tomatoes packed in oil add extra flavor; if using dry-packed, rehydrate them to soften before chopping.
- This wrap tastes great served immediately but can be refrigerated for up to 1 day; avoid storing wrapped tightly for too long to maintain tortilla texture.
- Customize the vegetables by adding bell peppers or avocado slices for extra creaminess.
- Use fresh lemon juice rather than bottled for a brighter flavor.
