Chickpea Salad Wrap
Macros and Calories per Portion (approximate):
This chickpea salad wrap is a light, refreshing, and protein-packed meal. Combining the creamy texture of avocado with the crunch of cucumber and the tang of red onion, it’s a delicious and easy vegan lunch option. Chickpeas provide a good source of plant-based protein and fiber, while avocado offers healthy fats and additional fiber. The fresh vegetables add vitamins, minerals, and a satisfying crunch, making this wrap a well-rounded, nutritious meal that’s perfect for any time of the day.
Make the Chickpea Salad:
- Begin by preparing your chickpeas. Open a 15 oz can of chickpeas and pour the contents into a colander. Rinse the chickpeas thoroughly under cold running water. This not only removes excess sodium but also helps improve the texture and flavor of the chickpeas. Once rinsed, shake the colander gently to remove excess water and set the chickpeas aside to drain completely.
- Place the drained chickpeas in a large mixing bowl. Using a fork or potato masher, mash the chickpeas until they are broken down but still slightly chunky. Aim for a mixture with some texture; you don’t want to create a paste. Mashing the chickpeas releases their natural starches, which helps bind the salad together.
- Dice one ripe avocado and add it to the bowl with the chickpeas. The avocado adds a creamy texture and a rich, buttery flavor that complements the chickpeas perfectly. If you prefer, you can mash the avocado separately before adding it to the bowl to ensure it’s well incorporated.
- Finely chop 1/4 of a red onion and add it to the bowl. Red onion adds a sharp, tangy flavor and a bit of crunch. If you find the taste of raw onion too strong, you can soak the chopped onion in cold water for a few minutes before adding it to the salad.
- Dice half of a cucumber into small, bite-sized pieces and add it to the bowl. Cucumber adds a refreshing crunch and a hydrating element to the salad. For extra flavor, you can leave the skin on, but make sure to wash the cucumber thoroughly.
- Squeeze the juice of one lemon over the mixture. Lemon juice adds a bright, tangy flavor that ties all the ingredients together. It also helps to prevent the avocado from browning.
- Season the mixture with salt and pepper to taste. Start with a small amount and adjust as needed. Salt enhances the natural flavors of the ingredients, while pepper adds a subtle heat.
- Mix all the ingredients together until well combined. Use a large spoon or spatula to fold the ingredients gently, ensuring everything is evenly distributed without mashing the avocado too much.
Prepare the Wrap:
- Lay out the whole-grain wraps on a clean surface. Whole-grain wraps are a healthier choice than regular wraps, offering more fiber and nutrients.
- Spread a generous amount of the chickpea salad mixture evenly over the center of each wrap. Use the back of a spoon to spread the mixture, leaving about an inch of space around the edges to make rolling easier. Distributing the chickpea salad evenly ensures that each bite of the wrap will have a balanced flavor and texture.
Add Vegetables:
- Layer a handful of shredded lettuce on top of the chickpea salad. Lettuce adds a fresh, crisp texture and additional nutrients. Romaine, iceberg, or mixed greens all work well for this recipe. For an extra burst of flavor, you can also add other vegetables like shredded carrots, sliced bell peppers, or sprouts.
Wrap It Up:
- To roll the wrap, start by folding in the sides of the wrap towards the center. This helps to hold the filling in place and prevents it from spilling out as you roll.
- Next, starting from the edge closest to you, roll the wrap tightly away from you, tucking in the sides as you go. Rolling the wrap tightly ensures that the filling stays compact and doesn’t fall apart when you cut or eat it.
- Once the wrap is rolled, you can secure it with a toothpick if needed to keep it from unrolling.
Serve:
- Cut the wrap in half diagonally if desired. Cutting the wrap makes it easier to handle and eat, especially if you’re packing it for lunch.
- Serve the chickpea salad wrap immediately for the best flavor and texture. If you’re preparing the wraps ahead of time, wrap them tightly in plastic wrap or foil and store them in the refrigerator. They will keep well for up to 24 hours, making them a convenient option for meal prep.
- Enjoy your nutritious and tasty lunch. The combination of creamy chickpea salad, crunchy vegetables, and whole-grain wrap makes this a satisfying and healthy meal. You can serve the wraps with a side of fresh fruit, a small salad, or some vegetable sticks for a complete, balanced lunch.