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Chickpea Salad Wraps - Fresh, Filling, and Easy

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1/3 cup mayonnaise (or Greek yogurt for a lighter option)
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh lemon juice (plus more to taste)
  • 2 tablespoons extra-virgin olive oil
  • 1 small red onion, finely chopped
  • 2 celery stalks, finely chopped
  • 1 small cucumber, diced (seeds scooped if watery)
  • 1 small carrot, grated
  • 1/4 cup fresh parsley, chopped
  • 1–2 tablespoons capers or chopped dill pickles (optional for briny bite)
  • 1/2 teaspoon garlic powder (or 1 small clove, minced)
  • 1/2 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • 4–6 large tortillas or wraps (whole wheat, spinach, or gluten-free)
  • 2 cups leafy greens (romaine, spinach, or mixed greens)
  • 1 avocado, sliced (optional)

Method
 

  1. Prep the chickpeas: Add chickpeas to a large bowl. Use a fork or potato masher to mash about 70–80% of them. Leave some whole for texture.
  2. Make the dressing: In a small bowl, whisk mayo (or yogurt), Dijon, lemon juice, olive oil, garlic powder, smoked paprika, and a pinch of salt and pepper until smooth.
  3. Stir it together: Add onion, celery, cucumber, carrot, parsley, and capers to the chickpeas. Pour in the dressing and mix until everything is well coated. Taste and adjust with more lemon, salt, or pepper.
  4. Warm the wraps: Briefly warm tortillas in a dry skillet or microwave for 10–15 seconds to make them pliable.
  5. Build the wraps: Lay greens on each tortilla, spoon on a generous amount of chickpea salad, and add avocado slices if using.
  6. Roll and tuck: Fold in the sides, then roll tightly from the bottom up. Slice in half if you like.
  7. Serve: Enjoy right away or wrap tightly in parchment for a grab-and-go meal.