This Vegan Chickpea Tomato Wrap makes a super quick and easy lunch that is full of flavor! Save This Recipe! Enter your email and I'll send it straight to your inbox. Plus you'll get new recipes from me every week! By submitting this form, you consent to receive emails from Happy Healthy Mama.
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.
Chickpea 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)
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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!
Haha! You’re so sweet. 🙂 Thank you!
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!
Ooh, I’m going to have to try it with white beans. I love white beans and it sounds like an interesting swap!
I made these tonight for dinner – very good!! 🙂
I’m so glad you enjoyed them!
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!
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 🙂
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!
PS. That is the cutest picture of Meghan ever! I absolutely love her braids! I agree with her–we’re anti-winter, too.
Thanks, Lisa. 🙂
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!
I didn’t realize chickpea salads were so common. My in-laws looked at me like I was crazy when I was making this. 🙂
Meghan is the cutest little girl ever! I love the pigtails! And the wrap looks delicious, of course!
This wrap looks like the perfect lunch!
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! )
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.