Chickpea Salad Wraps

Ingredients

• 1 (425 g) can (15 oz)chickpeas (garbanzo beans), drained, rinsed and patted dry
• 80 ml (⅓ cup)vegan mayonnaise
• 2 stalkscelery, finely diced
• 40 g (¼ cup)red onion, finely diced
• 1 tablespoonDijon mustard
• 1 tablespoonfresh lemon juice
• 2 tablespoonsfresh dill, finely chopped
• ¼ teaspoongarlic powder
• To tastesalt and freshly ground black pepper
• 4large tortillas or wraps
• 120 g (2 cups)fresh greens, such as romaine lettuce, spinach or rocket

Instructions

1. 1

   Prepare chickpeas

   Drain and rinse the chickpeas under cold water, then pat them dry with kitchen paper. Put them in a medium mixing bowl.

2. 2

   Mash chickpeas

   Use a potato masher or the back of a large fork to mash the chickpeas against the bowl. Keep the texture uneven, with some whole or partly mashed chickpeas remaining.

3. 3

   Mix creamy base

   Add the vegan mayonnaise, Dijon mustard, lemon juice and garlic powder. Stir until the chickpeas are coated and the mixture is evenly combined.

4. 4

   Add fresh ingredients

   Stir in the diced celery, red onion and chopped dill.

5. 5

   Season the salad

   Fold everything together, then taste and season with salt and freshly ground black pepper. Add more lemon juice or dill if you prefer.

6. 6

   Chill the filling

   Cover the bowl and refrigerate the chickpea salad for at least 30 minutes so the flavours can mingle. You can skip this if you are short on time.

7. 7

   Prepare the wraps

   When ready to serve, lay a tortilla flat. Warm it for 15–20 seconds in a microwave or dry frying pan if you want it more pliable, then lay fresh greens down the centre.

8. 8

   Fill and roll

   Spoon a quarter of the chickpea salad onto the greens without overfilling. Fold in both sides, then roll tightly from the bottom.

9. 9

   Serve the wraps

   Cut each wrap diagonally in half and serve straight away.

What are chickpea salad wraps?

Chickpea salad wraps are a plant-based take on the creamy deli-style salad sandwich, with mashed chickpeas standing in for the usual salad base. Chickpeas are a familiar ingredient across many cuisines, while this mayo-and-mustard version borrows the format of a classic lunch wrap.

Roughly mashed chickpeas give the filling a hearty texture rather than a smooth purée. Celery, red onion, dill and lemon bring crunch and freshness to balance the creamy dressing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 15g protein, 0g carbs, 15g fat.

The chickpeas provide most of the carbohydrates and much of the protein, while vegan mayonnaise and the tortillas contribute much of the fat and energy. Add extra greens or a side salad to bring freshness and volume to the plate.

Choosing the chickpeas

Canned chickpeas: Drain and rinse them thoroughly, then pat them dry before mashing. Removing excess moisture helps the dressing cling to the chickpeas instead of becoming watery.

Texture: Mash just enough to break up most of the chickpeas, leaving some pieces intact. This gives the filling substance and makes it easier to scoop into the wraps.

Building the dressing

Creamy base: Vegan mayonnaise binds the filling, while Dijon mustard and garlic powder add savoury depth. Stir these into the chickpeas before adding the vegetables so they coat the mixture evenly.

Bright finish: Lemon juice balances the richness and sharpens the flavour. Taste after seasoning, since the right amount of salt and pepper depends on the chickpeas and mayonnaise you use.

Keeping the crunch

Fresh components: Finely diced celery and red onion provide crispness in every bite, and dill gives the filling its distinctive herbal note. Cut the vegetables small enough to mix through the chickpeas without making the wrap difficult to roll.

Milder onion: If you find raw red onion too sharp, soak the diced pieces in cold water for 10 minutes, then drain them well before adding.

Rolling without tearing

Flexible tortillas: Warm a tortilla for 15–20 seconds in the microwave or in a dry frying pan if it feels stiff. A softer tortilla is less likely to split as you fold it.

Protective layer: Place the greens between the tortilla and chickpea filling. Keep the filling in a manageable strip down the centre, fold both sides in and roll from the bottom.

Chilling and serving

Resting time: A 30-minute chill is optional, but it gives the mustard, dill and lemon time to settle into the chickpeas. If you are making lunch in a hurry, assemble the wraps as soon as the salad is mixed.

On the side: Serve with vegetable sticks, a simple green salad or soup for a fuller lunch. Cut the wraps just before serving for a neat presentation.

Recipe notes & tips

• Dry the rinsed chickpeas well so the dressing does not become diluted.
• Mash the chickpeas roughly rather than blending them smooth.
• Dice the celery and red onion finely for an even filling.
• Taste the mixture after adding salt and pepper, then adjust the lemon or dill to suit.
• Warm stiff tortillas briefly before filling to make them easier to roll.
• Keep the greens between the tortilla and filling to help protect the wrap from moisture.

Variations

• Use hummus: Replace the vegan mayonnaise with hummus for a different creamy base.
• Try plant-based yoghurt: Swap in plant-based yoghurt for a tangier filling.
• Change the herbs: Use dried dill if fresh is unavailable, starting with 1 teaspoon.
• Choose different greens: Fill the wraps with romaine, spinach or rocket.
• Soften the onion: Soak the diced red onion in cold water for 10 minutes before mixing it in.

Common mistakes to avoid

• Wet chickpeas: Pat them dry before mixing so excess water does not thin the dressing.
• Over-mashing: Leave some chickpeas whole or partly mashed for a more substantial texture.
• Large vegetable pieces: Dice celery and onion finely so they distribute well and are easier to bite through.
• Overfilling: Use a quarter of the salad per tortilla and leave room to fold the sides in.
• Cold, stiff tortillas: Warm them for 15–20 seconds before rolling to reduce the chance of tearing.
• Skipping the greens: Lay greens beneath the filling to help keep the tortilla from getting soggy.

How to store

Keep leftover chickpea salad covered in the fridge and use within 3 days. Store the filling separately from the tortillas and greens, then assemble just before serving; the wraps are best eaten straight away.

Frequently asked questions