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A chickpea salad wrap (or sandwich) makes the perfect summer lunch. It’s creamy, delicious, easy and cheap, and will impress even the pickiest eater.

I love a good chickpea salad in a wrap. It just screams summer to me. It’s light, yet filling and makes for a delicious and pretty lunch to serve guests by the pool.

Let’s all agree that chickpea salad is equally as tasty in a sandwich so we’ll use the terms wrap and salad interchangeably here.

In this chickpea salad wrap, I make sure to wow with flavour and texture. It’s surprisingly creamy, but not mushy, and no mayonnaise in sight.

You can be sure to feel full and satisfied, even if you don’t serve a side dish.

Chickpea salad is perfect for meal prepping too. You can make it on the weekend and keep it in the fridge all week. Just add it to a wrap or put it on toast when you need it and you have a quick meat alternative without any fuss.

Preparing a Chickpea Salad Wrap

Ingredients

Chickpeas: Also called garbanzo beans, chickpeas are a legume, are beige in colour and somewhat round in shape. They are high in protein, fiber and iron. They are relatively mild in flavour and make a great meat substitute in many dishes.

Carrot: This root vegetable is slightly sweet, bright and filled with vitamin A and fibre.

Parsley: Parsley is a dark green herb that is used as a garnish or as a flavouring. The two varieties that are most common are flat-leaf and curly parsley. They are very similar in flavour however their leaves and texture are different. As the names suggest, flat-leaf parsley has flat leaves that are very similar to cilantro, whereas curly parsley has rougher and curly-looking leaves. Both are very rich in vitamins C and K and antioxidants, among other nutrients.

Red bell pepper: Bell peppers are the fruit of a plant of which there are many varieties. The most common are red, green, yellow, and orange. The sweetness of red bell pepper is unbeatable in this recipe. Red bell peppers are high in vitamins C and A.

Green onion: Also known as scallions, green onions add a fresh flavour to this dish. Use the green parts of the green onion for a milder flavour or chop up the whites as well if you like a stronger taste.

Greek yogurt: Greek yogurt is yogurt that has had the whey and other liquids strained from it. It’s thicker and creamier than other types of yogurt.

Olive oil: Olive oil is the fat extracted from olives. The least processed is extra virgin olive oil, which I use in this recipe.

Lemon: Lemons are a citrus fruit loaded with vitamin C. These somewhat oval, yellow fruit are packed with flavour. They are sour and sometimes tart and add freshness to recipes. For this recipe, we are using the juice of a lemon.

Honey: We can thank bees for this luxurious sweet ingredient. Bees make honey from the nectar

of flowers of which the excess is collected by beekeepers, bottled and sold. There are many different types of honey varying in taste and consistency. You want to make sure to use a honey that is relatively mild in flavour and one that is runny.

Garlic powder: Garlic powder is dehydrated garlic ground to a powder. It’s sweeter than raw garlic so it just adds a hint of garlic flavour without the sharpness.

Onion powder: Onion powder is made from dehydrated onions which are then ground. White, yellow or red onions can be used to make onion powder. It is a very common spice that is used in many spice mixes.

Paprika: I use sweet paprika for this recipe. It is not sweet in the sugary sense, but it is definitely the sweetest of them all compared to its spicy and smoked siblings.

Tortillas: I use 10-inch white flour tortillas for most of my wraps. The flavour is not overwhelming and the wraps are easy to roll to enclose all the ingredients. If you like your wraps grilled it also toasts very nicely on a pan or a panini press.

How to Make a Chickpea Salad Wrap

Prep Fresh Ingredients

Start by preparing the chickpeas and vegetables.

Open a can of chickpeas, drain and rinse the contents. You will only use half of the can for this recipe, if you are serving 2 people, so keep scrolling for what to do with the rest.

Add the chickpeas to a medium bowl. Now it’s time to smash the chickpeas. I like to use my trusty potato masher.

Note: You don’t want to turn the chickpeas into mush. You simply want to break them down into smaller pieces. I make sure to just push down once on the potato masher over all the chickpeas. You can also use a fork to do this, though it might take a little longer.

Now prep all of the veggies. Wash and chop the green onions, fresh parsley and red bell pepper. Peel and grate the carrot on a coarse grater. Add all of the veggies to the medium bowl.

Make the Dressing

All that’s left is to make the dressing and the chickpea salad is ready. Combine all of the dressing ingredients in a small bowl.

Pour the dressing over the chickpeas and veggies and stir well to combine. Make sure everything is coated well in the dressing.

Wrap It Up

To make the wrap, place the tortilla on a plate. Add half of the chickpea salad across the center of the tortilla. Add any other toppings you like, roll it up and serve.

Storing a Chickpea Salad Wrap

Ideally, when storing this dish, you want to keep the chickpea salad away from the wrap and any toppings. Make the chickpea salad ahead of time and it will keep in the fridge for up to a week in an air-tight container.

When you’re ready to use it, simply grab a wrap, some bread or crackers, and your toppings and put it all together.

What do I do with leftover chickpeas?

You might be wondering what to do with the other half of the chickpeas. Not to worry, they will not go to waste.

I love making this wrap for lunch and then making our delicious chickpea and spinach eggs for breakfast the next day.

You can also make a vegetarian version of our sausage and vegetable tomato stew or sausage tomato pasta, by replacing the sausage with chickpeas.

Serving

This chickpea salad wrap is just perfect on its own but like any other wrap, it’s also great with sides.

Try serving it with our spinach salad or carrot and apple slaw. If you’re looking for an even heartier meal serve it with potato chips or fries to really complete the meal.

How else can you serve chickpea salad?

Chickpea salad doesn’t just make a great wrap. This chickpea salad is great on a sandwich, which can be served as a side to a soup for a larger meal.

It also makes a fantastic appetizer when served with or on crackers. Give it a try with a side of cornichons, olives, sundried tomatoes or other antipasti favourites.

Let us know in the comments if you have any questions. And if you like this recipe be sure to leave us a five-star rating below.

Are you looking for more lunch ideas? Look no further:

Chickpea Salad Wrap