Vegan Smashed Chickpea Salad Wrap | Easy Lunch Idea
This healthy vegan smashed chickpea salad wrap is loaded with fiber, protein, veggies, and flavor. This easy lunch idea is sure to keep you full and satisfied until dinner! Made with clean, simple ingredients you can feel good about.
Raise your hand if you agree that lunch is the most boring meal of the day! *Raises both hands*
If you follow me on Instagram, it’s pretty apparent I’m not a huge fan of lunch.
My feed is mostly comprised of peanut butter-topped sweet treats or quick and easy dinner ideas. (I’m high-key obsessed with my crockpot — you can find all of my crockpot recipes here)
I also share the same few lunches on my stories every week, but y’all, this vegan smashed chickpea salad is about to change the lunch GAME!
Although I’m not vegan, I do try to eat a few meatless meals every week.
Michael and I love a good bean-based pasta topped with my vegan tomato cream sauce recipe and sauteed vegetables, or a shrimp stir fry using cauliflower rice as the base. SO good!
Lunch is a bit trickier when I’m trying to go meatless. For lunch, I tend to reach for a turkey wrap or eggs and avocado toast.
There’s absolutely nothing wrong with eggs, but I’ve gotten too repetitive with them, which is why I’m loving this smashed chickpea salad for a change!
I’m a huge fan of chickpeas.
I love adding them to my baked goods (like these gluten-free chocolate chip chickpea cookies), adding teriyaki chickpeas to a vegan stir fry, or toasting them up for a crunchy salad topping.
My latest obsession is smashing them up with tahini, a little plant-based yogurt, delicious herbs and spices, and adding it to a wrap with fresh veggies. AKA this recipe you’re reading right now.
It’s so flavorful and filling there is no way you’ll miss the meat!
What are chickpeas?
Chickpeas are a type of legume that offers a range of health benefits.
Chickpeas, or garbanzo beans, are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more.
With so many vitamins and nutrients, chickpeas benefit the body in a number of different ways. Chickpeas help to increase satiety, boost digestion, keep blood sugar levels stable, increase protection against disease and more.
What you need to make this smashed chickpea salad wrap:
- Chickpeas — I used canned
- Yogurt — plant-based if vegan or plain greek yogurt if not
- Tahini — this one is my fav!
- Lemon juice
- Onion powder
- Garlic salt
- Oregano
- Pepper
- Turmeric
How to serve this mashed chickpea salad:
Serve your chickpea salad the same way you would chicken salad! AKA on a wrap (love these grain-free tortillas), toasted bread, on top of a salad, or even dip high-fiber crackers in!
I like adding chickpea salad to a wrap loaded with fresh vegetables.
For this wrap, I used mixed greens, fresh bell peppers, a drizzle of green goddess salad dressing, and my favorite hot sauce.
I love the sweetness and added crunch the bell peppers offer, but you can definitely add whatever veggies you love!
Some more topping for your vegan smashed chickpea salad sandwich include:
- Fresh avocado
- Shredded carrots
- Cucumber
- Zucchini
- Vegan Avocado Cream Sauce
- More yogurt
- Mustard
- Pickles
- Banana peppers
- Radishes
- Sprouts
The options are really endless!
I add whatever I have on hand, but if I could add all of those toppings at once, I totally would.
There’s nothing more nourishing and delicious than a fresh, loaded vegetable wrap in my opinion.
I hope you all love this simple, vegan lunch idea!
You can also double the recipe for meal prep to have it all week long. 🙂
As always, be sure to tag me on Instagram when you make one of my recipes so I can share it on my stories!
Enjoy!
PSSST… PIN ME FOR LATER!
Vegan Mashed Chickpea Salad
Ingredients
- 1 Can Chickpeas, rinsed and drained
- 3 Tbsp Greek Yogurt Can use plant-based or regular if not vegan. May also sub [vegan] mayonnaise
- 1/4 Cup Tahini
- 1.5 Tbsp Lemon Juice
- 1/4 tsp Onion Powder
- 1/4 Tsp Garlic Salt
- 1/4 Tsp Oregano
- 1/4 Tsp Pepper
- 1/4 Tsp Turmeric
Instructions
- Add all of your ingredients into a bowl and mash with a potato masher or the back of a fork. Optional: add to a food processor and pulse until desired texture is reached.
- Serve on a sandwich or as a dip with crackers!
- Store in an airtight container in your fridge for up to four days.
This is delish!! I added relish to mine for some extra flavor. So easy too!