This Vegan Chickpea Tomato Wrap makes a super quick and easy lunch that is full of flavor!Often times, I eat whatever Meghan is having for lunch. If she’s having a mashed banana and tahini sandwich, I go ahead and have one, too. Some days, however, I just want something that I know Meghan most likely won’t want.
I’m not saying this wrap isn’t kid-friendly, some kids may in fact love it, it just isn’t Meghan-friendly. She’ll eat chickpeas in their whole, unmashed state, but mash them up and turn them into a salad, and her texture issues will most-likely come into play.
This wrap was one of the first things I made when Tim and I were doing our 30-Day Vegan Challenge, over a year ago now. At that time I was still learning creative ways to replace meat protein. There are so many delicious ways to do so if you let yourself let go of the meat-has-to-be-in-every-meal mindset. You don’t need super exotic ingredients. It’s especially easy if you have a well-stocked healthy pantry.
I made this wrap, unplanned, at the end of the week, when I really needed to go grocery shopping. I just happened to have all the ingredients on hand. It’s a simple recipe and makes a delicious lunch you could have ordered at a cafe. But you didn’t. You made it yourself.
PrintChickpea Tomato Wrap
- Total Time: 7 minutes
- Yield: 4 wraps 1x
Description
This vegan wrap is easy to make and the flavor is out of this world!
Ingredients
- 1 (15 ounce) can chickpeas, drained and rinsed or 1 1/2 cups cooked
- 1/2 cup {packed in oil} julienned sun-dried tomatoes, oil drained
- 1/4 cup vegan mayo, such as Vegenaise (or real mayo if you prefer)
- 2 tablespoons fresh chopped parsley (or substitute 1 tsp. dried)
- 1 teaspoon stone ground mustard
- 1/4 teaspoon sea salt (optional, omit if using canned chickpeas with salt added)
- handful fresh spinach (one handful per wrap)
- 4 whole grain tortillas
Instructions
- Using a potato masher or fork, mash your chickpeas in a medium bowl.
- Stir in the tomatoes, vegan mayo, parsley, mustard, and sea salt.
- Spread 1/4 of the mixture on a tortilla, top with a handful of spinach, and roll it up.
- Repeat with other wraps or save the remaining chickpea tomato salad for tomorrow’s lunch!
Notes
Recipe adapted from 1,000 Vegan Recipes (affiliate link)
- Prep Time: 7 minutes
- Cook Time: 0 minutes
- Category: main meal
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 222
- Sugar: 6
- Fat: 7
- Carbohydrates: 32
- Fiber: 8
- Protein: 9
If you are a hungry girl like me, you will need more than just one wrap to fill you up at lunch time. I either eat two or have a cup of soup and piece of fruit with my wrap. While Meghan isn’t interested in eating chickpea tomato wraps yet, she did want me to give you a message for her.
She’s ready for baseball season! (She’s anti-winter just like her mama)
If you make this or any Happy Healthy Mama recipe, I would LOVE to see it! Snap a picture and share it on my Facebook page, or on your Instagram and tag me @happyhealthymama 🙂
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Amanda says
I love this idea! On my list for dinner this week.
If I gave you $1 for every delicious meal on my table that came from your blog, you’d be rollin in dough in Scrooge McDuck!
🙂 Thanks again!
Maryea says
Haha! You’re so sweet. 🙂 Thank you!
Emily says
Thanks for the recipe! I went to the grocery store yesterday, and picked up the couple things I was missing… then came home and realized that I had used up all my chickpeas last week! I ended up using white beans instead, and it was delicious!
Maryea says
Ooh, I’m going to have to try it with white beans. I love white beans and it sounds like an interesting swap!
Megan @ MegGoesNomNom says
I made these tonight for dinner – very good!! 🙂
Maryea says
I’m so glad you enjoyed them!
Shellyfish says
It must be a vegan thing – I make them all the time, you can play with the spices, the veggies, etc., Guppy loves it on sammies!
Tori says
I am making this for lunch right now! I usually make a vegan “mock tuna salad” with mashed chickpeas so this sounds like a great way to mix it up. Thanks for the recipe!!And I love that Meghan is a Tigers fan 🙂
Stephanie @ Thorns Have Roses says
I can’t believe I forgot my wraps for this week! I’ve gone so long without them not that I just plain forgot! This wrap looks yummy!
Lisa says
PS. That is the cutest picture of Meghan ever! I absolutely love her braids! I agree with her–we’re anti-winter, too.
Maryea says
Thanks, Lisa. 🙂
Shellyfish says
Mashed chickpea salads = 90% of my lunches. I don’t usually put it on a tortilla, but just eat it with a spoon. So yummy and you can do so much with it.
The cuteness! She’s getting so big!
Maryea says
I didn’t realize chickpea salads were so common. My in-laws looked at me like I was crazy when I was making this. 🙂
Carissa says
Meghan is the cutest little girl ever! I love the pigtails! And the wrap looks delicious, of course!
Estela @ Weekly Bite says
This wrap looks like the perfect lunch!
Alex@Spoonful of Sugar Free says
That looks absolutely scrumptious!!! I love the addition of the son dried tomatoes. It looks like a mix between hummus and chicken salad…only vegan, of course 🙂 I will have to make this! (Only I don’t know if any of it will make it into the tortilla…it looks so good! )
Lisa says
Oh my goodness, Maryea, I have a version of this wrap almost every day for lunch. I am addicted to it. It is so yummy! I keep wondering if I’m going to get tired of it, but, so far I haven’t wanted anything else and it’s very filling. I sometimes add sliced red peppers, grated carrot and grated raw beet. I love all the colors and crunch that the raw veggies add to it.