Chickpea Salad Wrap
Feel free to customize the wrap with additional ingredients such as diced tomatoes, cucumber, shredded carrots, feta cheese, or your favorite salad dressing. This recipe is versatile and can be adapted to suit your taste preferences and dietary needs.
Ingredients
For the Chickpea Salad:
- 1 can 15 ounces chickpeas (garbanzo beans), drained and rinsed
- ¼ cup red onion finely chopped
- ¼ cup celery finely chopped
- ¼ 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
For the Wrap Assembly:
- 4 large whole wheat or spinach tortillas
- 1 cup mixed greens or baby spinach leaves
- ½ avocado sliced
- Optional: Hummus tahini, or Greek yogurt for spreading
Instructions
- Prepare the Chickpea Salad:In a large mixing bowl, combine the drained and rinsed chickpeas, chopped red onion, celery, red bell pepper, and fresh parsley.
- Make the Dressing:In a small bowl, whisk together the lemon juice, extra virgin olive oil, Dijon mustard, salt, and pepper until well combined. Pour the dressing over the chickpea salad mixture and toss until everything is evenly coated.
- Assemble the Wraps:Lay out the tortillas on a clean surface. If desired, spread a thin layer of hummus, tahini, or Greek yogurt over each tortilla for added flavor and moisture.
- Add the Salad and Fillings:Place a handful of mixed greens or baby spinach leaves in the center of each tortilla. Spoon the chickpea salad mixture evenly over the greens. Top with sliced avocado.
- Wrap it Up:Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom to form a wrap.
- Serve:Serve the chickpea salad wraps immediately, or wrap them tightly in parchment paper or foil for a portable meal. You can enjoy them as is or slice them in half for easy eating.
- Enjoy:Enjoy these flavorful and satisfying chickpea salad wraps for lunch, dinner, or as a healthy snack on the go!