Description
These Chickpea Salad Wraps with Lemon Dressing are a light, healthy, and vibrant lunch option, featuring mashed chickpeas, crisp vegetables, and a tangy lemon dressing wrapped in refreshing lettuce or whole wheat wraps. Quick to prepare and packed with flavor, these wraps make for a nutritious, satisfying meal.
Ingredients
- 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
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- Salt and black pepper, to taste
Instructions
- In a mixing bowl, mash the chickpeas lightly with a fork.
- Add the red onion, cucumber, bell pepper, parsley, and optional feta to the bowl and stir to combine.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper.
- Pour the dressing over the chickpea mixture and stir until everything is well coated.
- Spoon the chickpea salad onto lettuce leaves or wraps, then roll tightly to form wraps.
- Serve immediately, or refrigerate for up to 24 hours for a cold, refreshing meal.
Notes
- For extra protein, consider adding a boiled egg or grilled chicken to the wrap.
- You can substitute the feta with a dairy-free option to make this recipe vegan.
- Feel free to add other veggies like shredded carrots or avocado for more texture and flavor.
- These wraps can be made ahead and stored in the fridge for a quick grab-and-go meal.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snack, Healthy
- Method: No-Cook, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 180
- Sugar: 6g
- Sodium: 250mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 5mg
