Chickpea Salad Wraps with Lemon Dressing

These Chickpea Salad Wraps with Lemon Dressing are a quick, healthy, and refreshing lunch option. Combining creamy mashed chickpeas with crunchy vegetables, fresh herbs, and a zesty lemon dressing, these wraps are perfect for a light yet satisfying meal. Whether you’re looking for a nutritious lunch or a fun, portable dinner, this recipe will hit the spot!

Why You’ll Love This Recipe

This Chickpea Salad Wrap is not only delicious but incredibly easy to make. The chickpeas are mashed just enough to create a creamy base, while the crisp cucumber, red bell pepper, and red onion add crunch and freshness. The homemade lemon dressing adds a tangy, savory kick that brings all the ingredients together perfectly. Plus, it’s a versatile dish that can be served in lettuce leaves for a low-carb option or in whole wheat wraps for a heartier meal. Healthy, light, and full of flavor—what’s not to love?

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Salad

• 1 can (15 oz) chickpeas, drained and rinsed

• ¼ cup finely chopped red onion

• ½ cup diced cucumber

• ½ cup diced red bell pepper

• ¼ cup chopped fresh parsley

• 2 tbsp crumbled feta cheese (optional)

• 4 large lettuce leaves or whole wheat wraps

For the Lemon Dressing

• 2 tbsp olive oil

• 1 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• ½ tsp garlic powder

• Salt and black pepper, to taste

Directions

1. Mash the chickpeas lightly in a mixing bowl using a fork, leaving some chunks for texture.

2. Add the red onion, cucumber, bell pepper, parsley, and optional feta to the bowl. Stir to combine.

3. In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic powder, salt, and pepper to make the dressing.

4. Pour the lemon dressing over the chickpea mixture and stir well to combine.

5. Spoon the chickpea mixture onto the lettuce leaves or wraps, then roll them tightly.

6. Serve immediately, or refrigerate for up to 24 hours.

Servings and Timing

• Servings: 4 servings

• Prep Time: 10 minutes

• Cook Time: 0 minutes

• Total Time: 10 minutes

Variations

• Add some protein: For a heartier wrap, add grilled chicken, roasted chickpeas, or even hard-boiled eggs.

• Try different vegetables: Feel free to swap the cucumber and bell pepper for other vegetables like shredded carrots, tomatoes, or avocado.

• Make it vegan: Skip the feta cheese or use a dairy-free cheese alternative to keep it vegan.

• Spice it up: Add a pinch of cayenne pepper, red pepper flakes, or a drizzle of hot sauce for a bit of heat.

• Swap the dressing: You can use a tahini dressing or Greek yogurt dressing for a creamy alternative.

Storage/Reheating

• Storage: Store leftover chickpea salad in an airtight container in the refrigerator for up to 24 hours. The lemon dressing may become more flavorful as it sits.

• Reheating: This dish is meant to be served cold, so there’s no need to reheat. Just assemble and enjoy!

FAQs

Can I make this recipe ahead of time?

Yes, you can make the chickpea mixture and dressing ahead of time, and store it in the fridge for up to 24 hours. Assemble the wraps right before serving to keep the wraps fresh.

Can I use a different type of bean instead of chickpeas?

Yes, you can substitute chickpeas with white beans, black beans, or even lentils for a different flavor and texture.

Can I use a store-bought dressing instead of making my own?

Absolutely! A store-bought lemon vinaigrette or tahini dressing would work well in this recipe if you’re short on time.

Can I use spinach or other greens instead of lettuce?

Yes, you can use spinach, arugula, or any leafy green in place of the lettuce for a different taste and texture.

How do I make the wraps more filling?

To make the wraps more filling, you can add grilled chicken, roasted vegetables, quinoa, or a side of hummus for dipping.

Can I use gluten-free wraps?

Yes, if you’re gluten-free, simply use gluten-free wraps or lettuce leaves as a wrap substitute.

How long can I store the leftovers?

The chickpea salad can be stored in the fridge for up to 24 hours. However, if stored longer, the vegetables may lose some of their crunch and freshness.

Can I make this a warm dish instead of cold?

This recipe is typically served cold, but you can warm the chickpea salad mixture and serve it in warm wraps if you prefer a cozy meal.

Can I add more herbs to the salad?

Yes, you can add herbs like cilantro, mint, or dill to change the flavor profile of the salad.

Is this recipe suitable for meal prep?

Yes, you can prepare the chickpea mixture and store it in the fridge for up to 24 hours. Just assemble the wraps when you’re ready to eat.

Conclusion

These Chickpea Salad Wraps with Lemon Dressing are the perfect healthy, refreshing lunch or light dinner. Full of fresh vegetables, protein-packed chickpeas, and a zesty lemon dressing, these wraps are simple to make and bursting with flavor. Whether you’re looking for a quick meal or a satisfying snack, these wraps are sure to keep you feeling full and satisfied. Try them today and enjoy a nutritious, delicious meal in minutes!