Chickpea Salad Wrap

This no-cook wrap tosses chickpeas with crunchy vegetables in a bright lemon-Dijon dressing, then rolls it all up with greens and avocado in a soft tortilla. It's a fast, plant-based lunch that comes together in about 15 minutes, and a spread of hummus or Greek yogurt on the tortilla adds an extra layer of flavor. It's easy to make ahead since the chickpea salad itself holds up well in the fridge.

Chickpeas and crunchy vegetables toss in a lemon-Dijon dressing, then roll into a tortilla with greens and avocado.

Why You'll Love This Recipe

• Fast: ready in about 15 minutes (15 min prep, ? min cook)
• Simple: 13 everyday ingredients
• Feeds the family: 4 servings

Ingredients

• 1 can (15 ounces chickpeas (garbanzo beans), drained and rinsed)
• 1/4 cup red onion (finely chopped)
• 1/4 cup celery (finely chopped)
• 1/4 cup red bell pepper (finely chopped)
• 2 tablespoons fresh parsley (chopped)
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 4 large whole wheat or spinach tortillas
• 1 cup mixed greens or baby spinach leaves
• 1/2 avocado (sliced)
• Optional: Hummus (tahini, or Greek yogurt for spreading)

Instructions

1. Combine the drained and rinsed chickpeas, chopped red onion, celery, red bell pepper, and fresh parsley in a large mixing bowl.
2. Whisk together the lemon juice, olive oil, Dijon mustard, salt, and pepper in a small bowl, then pour the dressing over the chickpea mixture and toss until evenly coated.
3. Lay out the tortillas and, if desired, spread a thin layer of hummus, tahini, or Greek yogurt over each one for added flavor and moisture.
4. Place a handful of mixed greens or baby spinach in the center of each tortilla, spoon the chickpea salad evenly over the greens, and top with sliced avocado.
5. Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom to form a wrap.
6. Serve the wraps immediately, or wrap them tightly in parchment paper or foil for a portable meal, slicing in half if desired.
7. Enjoy the wraps for lunch, dinner, or as a satisfying snack.

Cooking Tips

• Chop the vegetables into small, even pieces so every bite has good texture.
• Let the salad sit for a few minutes after dressing so the flavors have time to meld.
• Don't overfill the tortillas, or they'll be difficult to roll tightly.

Substitutions

• White beans can replace chickpeas for a different texture.
• Tahini or Greek yogurt can replace hummus as the spread.
• Any leafy green can be used in place of mixed greens or spinach.

Storage

• Refrigerate the chickpea salad, unwrapped, in an airtight container for up to 4 days.
• Assemble wraps fresh when possible, since the tortilla can turn soggy if stored too long with the filling inside.

Serving Suggestions

• Serve with a side of fruit or a simple soup.
• Slice in half for easier eating.
• Add extra avocado or a squeeze of lemon just before serving.

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