Description
This easy vegan Mediterranean chickpea wrap is a healthy and flavorful meal made with mashed chickpeas, fresh veggies, and a creamy tahini dressing, all wrapped in a soft tortilla. Perfect for lunch or a light dinner.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup vegan mayo
- 1 tbsp Dijon mustard
- 1 tsp garlic powder
- Salt and pepper to taste
- 1/4 red onion, diced
- 1/4 cup chopped parsley
- 1/2 cucumber, sliced
- 1 tomato, sliced
- 1/4 cup shredded carrots
- 1/4 cup hummus
- 2 large tortilla wraps
- 1/2 avocado, sliced
Instructions
- In a bowl, mash the chickpeas with a fork or potato masher until mostly broken down.
- Add vegan mayo, Dijon mustard, garlic powder, salt, and pepper. Mix well.
- Stir in diced red onion and chopped parsley.
- Lay out the tortilla wraps and spread a layer of hummus on each.
- Add a portion of the chickpea mixture to each wrap.
- Top with sliced cucumber, tomato, shredded carrots, and avocado slices.
- Roll up the wraps tightly and slice in half if desired.
- Serve immediately or wrap in foil for a to-go option.
Notes
- You can add other vegetables like spinach or lettuce for more greens.
- Use gluten-free wraps to make this recipe gluten-free.
- Great for meal prep – store the chickpea mixture separately and assemble wraps when ready to eat.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 5g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
