Description
Chickpea Salad Wraps are a vibrant and nutritious meal option that combines creamy chickpeas, fresh vegetables, and a zesty dressing. Perfect for busy weeknights or impressing guests at gatherings, these wraps come together in just minutes and are customizable to suit your taste. Enjoy them as a light lunch, satisfying dinner, or healthy snack packed with plant-based protein and fiber.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1 cup red bell pepper, diced
- ½ cup red onion, thinly sliced
- ½ cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- Salt and pepper to taste
- Large lettuce leaves or whole-grain wraps for serving
Instructions
- In a mixing bowl, combine the drained chickpeas, cucumber, red bell pepper, red onion, and parsley.
- In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
- Pour the dressing over the chickpea mixture and gently stir until everything is evenly coated.
- Spoon generous portions of the salad onto large lettuce leaves or whole-grain wraps. Fold them up tightly.
- Serve immediately or chill in the fridge before enjoying.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch/Dinner
- Method: N/A
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap (150g)
- Calories: 270
- Sugar: 3g
- Sodium: 340mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Feel free to customize your wraps with additional veggies like spinach or shredded carrots for extra crunch. For a creamier texture, consider adding tahini or yogurt to the dressing.