Creamy Chickpea Salad Wraps:
A Flavorful, Budget-Friendly Meal
Looking for a quick, nutritious, and budget-friendly meal? These Creamy Chickpea Salad Wraps are the perfect solution! Packed with plant-based protein, fresh veggies, and a creamy dressing, they make an easy and satisfying lunch or dinner. Whether you’re meal-prepping for the week or need a fuss-free meal on the go, these wraps are sure to become a staple.
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Why You’ll Love This Recipe
- Budget-Friendly: Uses affordable, pantry-staple ingredients.
- Protein-Packed: Chickpeas provide a hearty, plant-based protein boost.
- Quick & Easy: Ready in under 15 minutes with minimal prep.
- Versatile: Enjoy as a wrap, in a sandwich, or over greens.
Ingredients
Makes 4 serverings
For the Chickpea Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- ¼ cup plain Greek yogurt or vegan mayo
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup celery, finely diced
- ¼ cup red onion, finely diced
- ¼ cup shredded carrots
- 2 tablespoons fresh parsley or cilantro, chopped
For Serving:
- 4 whole wheat or gluten-free wraps
- 1 cup lettuce or spinach
- Sliced avocado (optional)
Step-by-Step Instructions
- Mash the Chickpeas:
In a large bowl, mash the chickpeas with a fork or potato masher until slightly chunky. - Mix the Dressing:
Add Greek yogurt (or vegan mayo), Dijon mustard, lemon juice, garlic powder, salt, and black pepper. Stir until well combined. - Add the Veggies:
Fold in celery, red onion, carrots, and parsley, mixing everything together until evenly coated. - Assemble the Wraps:
Lay out the wraps and place a handful of lettuce or spinach in the center. Add a generous scoop of chickpea salad and top with avocado slices if using. - Wrap & Serve:
Roll up tightly, slice in half, and enjoy immediately. Or wrap in foil and store in the fridge for a grab-and-go meal.
Nutritional Information (Per Serving)
- Calories: 290
- Protein: 12g
- Carbohydrates: 40g
- Fat: 8g
- Fiber: 9g
- Sugar: 4g
Why This Recipe Works
These Creamy Chickpea Salad Wraps are the perfect balance of creamy, crunchy, and fresh. They’re a budget-friendly lunch or dinner packed with protein, fiber, and flavor. Plus, they’re easy to customize with your favorite toppings!
Additional Tips & FAQs
- Can I make this ahead of time?
Yes! The chickpea salad stays fresh in the fridge for up to 3 days, making it great for meal prep. - What can I use instead of wraps?
Try serving it in pita bread, over greens, or as a sandwich filling. - Can I add extra protein?
Absolutely! Add in cooked quinoa, hemp seeds, or even a hard-boiled egg for extra protein.
Let’s Stay Connected!
Tried these Creamy Chickpea Salad Wraps? Share your creation on Instagram and tag @BlomBites! I’d love to see your delicious wrap variations.
