Perfect vegan lunch or quick dinner - these Smashed Chickpea Salad Wraps require no cooking and are totally delicious. Easy to make and even easier to eat.
I know it is only mid-July, but Fall will be here before we know it. I mean schools are back in session in just a couple weeks (remember the days when you didn't go back to school until after Labor Day?!?). So to get us all ready for the back to school season I will be bringing you a new wrap recipe every week for the next few weeks. Think easy and delicious...let's make lunch cool again, one vegan wrap at a time.
Today we're kicking things off with one of my all time favorite sandwich/wrap fillings - smashed chickpea salad. Essentially all of the flavors of chicken salad without any of the gross chicken 🙂
A lot of recipes for chickpea salad call for a ridiculous amount of vegan mayo. But in my opinion, I think you can achieve the same flavor and texture by using a small amount of vegan mayo and subbing the rest for avocado. Still totally creamy and delicious, but way more healthy fats going on.
A big thing to remember with this recipe is that it is adaptable to your taste. The measurements are just a guideline. I personally love a TON of pepper and a TON of hot sauce. I need my nose to tingle after eating this. So taste as you go and adjust to your liking.
This is the perfect make ahead lunch. Make a batch on Sunday and put your wraps together each morning. Quick, easy and delicious!
Want a similar recipe in sandwich form? Check out my Green Goddess Sandwich!
More of a visual person? Watch the video:
Smashed Chickpea Salad Wraps
Ingredients
- 15 oz can chickpeas drained, rinsed & skins removed
- 1 avocado
- 2 tablespoon vegan mayo
- 2 teaspoon yellow mustard
- ¼ red onion diced
- 1 small jalapeño diced
- pinch of garlic salt
- pepper to taste
- hot sauce to taste, I used tabasco
- spinach
- 2 large tortillas
Instructions
- Combine chickpeas and avocado in a bowl. Smash with a fork until desired consistency is reached - I personally like it to be mostly creamy with a few chickpea chunks.
- Add mayo, mustard, red onion, jalapeño, garlic salt, pepper and tabasco to the bowl and stir to combine. Taste and adjust seasonings as needed.
- To assemble, spread half of the chickpea mixture down the center of each tortilla. Top with spinach and wrap up like a burrito.
- Cut in half and serve.*
Notes
This post may contain affiliate links. If you click on one and make a purchase I will receive a small percentage of the sale. Please know I would never link a product unless I have personally used it and loved it!
keith
Going to try this wrap recipe! FYI,your website is flooded with McDonalds and Tyson Chicken ads. what is that about?!?!
Rene
Hi Keith. Hope you enjoy the wrap. I have blockers set up to try and keep those ads off, but unfortunately advertising companies will sometimes mislabel their ads which allows them to get through. If I ever see one I block it, but the ads each person sees are different. A little tricky, but I try to keep them to a minimum 😉
Suzanne
Just made this....getting ready for back to work lunch tomorrow & it's gorgeous!! Love it! Used dijon mustard as I was out of yellow - but it's so yummy....daughter loves it & even the husband. Thanks so much!
Chelsea
How long will this last if I make in advance?
Rene
I usually only keep it in the fridge for 2-3 days.
Kim
Another great addition I have used is to use black salt. It adds the egg flavour to the already egg salad texture. So glad I found this addition. Now my non-vegan friends and family really don't notice I'm not using eggs.
Rene
Tricky tricky 😂 Love the addition of black salt in this!
Tamara
Am I able to use this for lunch prepping for myself and family for the week? It's four of us so not sure if needing to add more of each ingredient to make more...
Elizabeth
Just had this for lunch I used gluten free bread and toasted it. Yum!
Was really tasty and have enough for lunches this week
Rene
So glad you liked this. I literally make this once a week - such an easy lunch/dinner!
Lewis Johnson
Delicious!
Cris
Made this last night. I love it. I have missed the egg salad, tuna / chicken salad type sandwiches. This completely satisfies ! I somehow missed the "peel the chickpeas" instruction but the skins did not bother me at all. I am so thankful for the creativity of you chefs and especially Plant based chefs. I could not have picked a better time to switch to plant based eating. Thank you !
Rene
I made this last night too 🙂 One of my go-to dinners. Glad you liked it!
coreen baerg
Curious...why peeling the chickpeas? Personal preference?
Rene
It gives it a better texture. But yes, it is not necessary if you don't mind the skins.
Courtney Arms
Just made this and it was SO delicious. The most difficult part was peeling the chick peas and that wasn’t even bad. This wrap is so flavorful yet simple. Thank you so much for sharing this. Will be my go to lunch when I go back to school!
Rene
Yes, peeling the chickpeas is kind of a pain, but it is SO worth it! So glad you liked it.