Upgrade your lunch game with these chickpea vegan wraps. Pack your lunch with this nutritious and flavourful wrap to properly fuel your day! No need to find a microwave.
Lunches in my house HAVE to be fast, and wraps are one of my favourite fast ways to use up random ingredients in the house. But obviously, we don’t make boring wraps here at Abbey’s Kitchen, so I’m pulling all the stops and packing these chickpea salad wraps with ALL OF THE THINGS.
I don’t know about you, but I love a good chickpea salad. It’s nutritious, satiating and is so inexpensive (and easy) to make a HUGE batch of it for the week. If you haven’t already, you must try my Avocado Chickpea Salad Sandwich which is another great healthy lunch option. This time, I’m adding some delicious Moroccan flavours and turning my chickpea vegan wrap into a super easy, fast, and family friendly plant-based wrap.
Table of contents
Why This Recipe Works
You will absolutely love this chickpea vegan wrap. They’re such an easy lunch recipe that everyone will love. Need some more convincing?
- Meal prep friendly.
- No need to microwave lunch.
- Full of healthy goodness.
- Easily customized to your liking.
Key Ingredients
Spices — I use a combination of smoked paprika, harissa, turmeric, salt, and pepper to season my chickpea vegan wrap.
Chickpeas — This is another great way to add some extra fibre and protein, but you could also omit these or use a different canned bean.
Olives — I love the salty kick from the green onions.
Pistachios — Not only are pistachios healthy, but they also add a nice crunch to the wraps.
Couscous — If you’re able to find whole grain couscous, they are an amazing source of fibre.
Spinach — Spinach is a nutritious, leafy green vegetable that is an excellent source of vitamin K as well as being a source of magnesium, calcium and phosphorus.
How to Make This Recipe
Step 1: To a bowl, lightly mash the chickpeas and remove any excess skins that fall off.
Step 2: Add the mayonnaise, harissa, paprika, turmeric, and a pinch each of salt and pepper to taste.
Step 3: Season the couscous with paprika, salt, and pepper.
Step 4: To a wrap, combine the chickpea mixture, couscous, spinach, olives, apricots, and pistachios. Roll up the chickpea vegan wrap, cut it in half, and enjoy.
Expert Tips
Other wraps you can try are spinach wraps or swap the wrap entirely for collared greens, lettuce, or pita bread.
Add more heat to this chickpea vegan wrap with the addition of some hot sauce to the mayo.
Make these a bit cheesy with the addition of nutritional yeast!
Recipe FAQs
I recommend making these vegan chickpea salad wrap the night before or the day you’re eating them, but you can make all of the components 3-5 days ahead and just assemble them at the last minute.
Of course! Make them your own! Legit use whatever you have leftover in the fridge.
You can swap the couscous for quinoa. You can even swap apricot for dried cranberries or dried mangos. Feel free to add whatever you have. Bell peppers, broccoli, and carrots make for a great addition as well. You can also try using pecans or walnuts in place of pistachios.
More Recipes You Might Like
Want more easy vegan lunch ideas like this chickpea vegan wrap? Try these reader favourites:
- Collard Wraps (3 Ways)
- Vegan Avocado Chickpea Salad Sandwich
- Vegan Quesadilla
- Everything Bagel White Bean Sandwich
Now I want to hear from you! What would you add to your vegan wrap? Let me know by leaving me a comment below!
Chickpea Vegan Wrap | Easy Lunch Idea
Ingredients
- 3 tbsp vegan mayonnaise
- 1 tsp harissa or to taste
- 1/2 tsp turmeric
- 1/2 tsp smoked paprika
- 1 can no salt added chickpeas drained and rinsed
- salt and pepper to taste
For the Wrap
- 1/2 cup cooked whole wheat couscous
- 1/4 tsp smoked paprika
- salt and pepper to taste
- 4 large whole wheat wraps
- 1 cup spinach shredded
- 1/4 cup green olives sliced
- 1/4 cup apricots sliced
- 1/4 cup pistachios minced
Instructions
- To a bowl, lightly mash the chickpeas and remove any excess skins that fall off.
- Add the mayonnaise, harissa, paprika, turmeric and a pinch each of salt and pepper to taste.
- Season the couscous with the paprika, salt and pepper.
- To a wrap, combine the chickpea mixture, couscous, spinach, olives, apricots, and pistachios. Roll up, cut in half and enjoy.
Notes
- Other wraps you can try are spinach wraps or swap the wrap entirely for collared greens, lettuce, or pita bread.
- Add more heat to these vegan chickpea salad wraps with the addition of some hot sauce to the mayo.
- Make these a bit cheesy with the addition of nutritional yeast!
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Sarah Kim says
Very delish! I substituted harissa with gochujang. My only complaint was it didn’t make me full despite the high calories and high carbs, next one I would add some kind of protein!
Annemarie Bach says
Delicious easy recipe Perfect for a picnic
Abbey Sharp says
Definitely! Thanks Annemarie 🙂
Connie says
Was delicious! Just added pine nuts and extra olives.
Thanks for the recipe, very exotic!
Marlise says
This was a super tasty and easy lunch! I subbed the olives for capers since I don’t love olives and also swapped the couscous for quinoa because our grocery store didn’t have any couscous (lame) Still super delicious! I’ll probably have some without the wrap on just some green salad another day. Big win!
Abbey Sharp says
I love those modifications! So delish. Glad you enjoyed it 🙂
Jules says
These look AMAZING. My guy is going to go nuts! Thank you! Love me some olives (although might need to leave those out for him, haha)
Abbey Sharp says
Enjoy!
Julie @ Running in a Skirt says
I feel like so many wraps have the same flavors but these are totally unique. Love the Moroccan twist. I totally need to try these for lunch.
Abbey Sharp says
For sure. It’s so tasty
Leslie says
I’ve been eating chickpeas like it’s my job lately. So glad I found this recipe! YUM!!
Abbey Sharp says
You’ll love this!
Angela says
Yum, this looks so delicious! I love combo of flavors here too, can’t wait to try it!
Kelly says
Love the Moroccan twist in these wraps. And I’m all about green olives so those are a must!
Abbey Sharp says
For sure! Thanks Kelly
Deborah Brooks says
I love using chick peas in sandwiches. Adding in the cous cous is a nice touch!
Abbey Sharp says
It’s so so good!