Save Last Tuesday, my coworker brought these wraps to lunch and I watched her unwrap this vibrant bundle of greens and golden chickpea salad, the sun-dried tomatoes peeking through like little jewels. She caught me staring and laughed, insisting I take half of hers because she could make them anytime. That afternoon I went home determined to crack the code, and what I discovered was this effortless magic: chickpeas that taste nothing like chickpeas, a creamy filling that rivals anything from a deli counter, and wraps so satisfying you forget you're eating plant-based.
I made these for my sister's book club potluck, nervous that a vegan wrap might feel like the obligation dish everyone politely tries. Instead, three people asked for the recipe before dessert was even served, and one woman actually went back for seconds while everyone else was chatting. Watching people rediscover what plant-based food could be, without any preaching from me, felt like the best kind of quiet win.
Ingredients
- Chickpeas (2 cans, drained): The foundation that gets mashed just enough to stay textured but creamy when mixed with mayo, giving you that satisfying chicken salad texture without the poultry.
- Vegan mayonnaise (1/2 cup): Don't skimp here; this is what makes everything cohesive and luxurious, and a good brand makes all the difference in flavor.
- Sun-dried tomatoes in oil (1/2 cup, chopped): These bring an intense, slightly tangy sweetness that lifts the entire dish and keeps it from tasting one-note.
- Dijon mustard (1 tablespoon): Just enough to add sophistication and a little bite without overwhelming the delicate flavors.
- Celery and red onion (diced small): The crunch factor and sharpness that makes every bite interesting and keeps the texture varied.
- Fresh parsley (2 tablespoons): A bright herbal note that feels like you actually put thought into this, not just assembled ingredients.
- Lemon juice (1 tablespoon): Prevents everything from tasting heavy and adds a whisper of freshness that brings all the flavors into focus.
- Garlic powder and smoked paprika: These two create a subtle smoky warmth that hints at depth without announcing themselves loudly.
- Mixed salad greens (2 cups): Whatever is freshest in your fridge works, but baby spinach and arugula give the best peppery snap.
- Carrot, cucumber, flour tortillas: Your vehicles for delivery, and honestly the quality of your wraps matters more than you'd think for keeping everything from falling apart.
Instructions
- Mash those chickpeas like you mean it:
- Pour your drained chickpeas into a bowl and go at them with a fork or potato masher, breaking them down until most are crushed but you still have some visible pieces for texture. You want it to feel chunky and substantial, not like hummus.
- Build the flavor base:
- Add the vegan mayo, Dijon mustard, sun-dried tomatoes, celery, red onion, parsley, lemon juice, garlic powder, and smoked paprika to the mashed chickpeas. Stir everything together until you have a cohesive, creamy mixture that clings to a spoon, then taste it and adjust seasoning because every brand of mayo is different.
- Prep your wrap components:
- While that salad is mingling, julienne your carrot so it's thin and delicate, slice your cucumber into half-moons, and tear or chop your greens into manageable pieces. Having everything ready makes the assembly smooth and stress-free.
- Layer with intention:
- Lay out a tortilla on your cutting board, arrange a handful of greens as your base, scatter carrot and cucumber over that, then spoon about 1/2 to 3/4 cup of chickpea salad right down the center. The greens underneath create a barrier that keeps the wrap from getting soggy.
- Roll and contain:
- Fold in the sides first, then roll from the bottom up as tightly as you can manage without tearing the tortilla, using pressure but not aggression. If you want neat halves, slice them diagonally with a sharp knife right before serving.
Save There's something about handing someone a wrap and watching them take that first bite, their eyes widening slightly as they taste how good it is. Those moments remind me that food doesn't have to be complicated or full of exotic ingredients to be genuinely delicious and memorable.
The Magic of Sun-Dried Tomatoes
When I first started cooking plant-based, I thought sun-dried tomatoes were pretentious and unnecessary. Then I realized they're basically tomato flavor concentrated into this chewy, intense form that transforms anything they touch. In this salad, they do the heavy lifting that chicken usually does in a traditional chicken salad: they're meaty, they're flavorful, they're the star. I now buy them by the jar because they show up in everything from pasta to grain bowls.
Why This Works as a Meal
Chickpeas bring about 13 grams of protein per wrap, which means you're not eating something that's just vegetables and air. The fiber keeps you satisfied, the healthy fats from the mayo keep you actually nourished, and the carbs from the tortilla give you sustained energy. It's a complete, balanced meal that doesn't feel like deprivation or punishment, which is honestly the whole point of cooking for yourself.
Variations and Swaps
The structure of this recipe is forgiving, so let yourself play with it. In spring I add fresh basil instead of parsley and sometimes slip in a few sliced radishes for extra crunch and peppery bite. Some days I spread a thin layer of hummus on the tortilla first because the tahini adds another dimension. I've even roasted chickpeas until crispy once and scattered those on top for people who want extra texture contrast.
- Avocado slices add creaminess, but skip the mayo if you go that route or it becomes too rich.
- Swap regular tortillas for spinach or tomato wraps if you want extra nutrition and visual appeal.
- Try fresh dill instead of parsley, or use a combination of both for a brighter, more complex herb profile.
Save These wraps are the kind of food that makes people slow down and actually taste what they're eating. They've become my default lunch that I never get tired of, a meal I can make on autopilot when I'm busy but still feels nourishing and intentional.
Recipe FAQ
- → What gives the wrap its creamy texture?
The creamy texture comes from mashed chickpeas combined with vegan mayonnaise and Dijon mustard, creating a smooth, flavorful mixture.
- → Can I use gluten-free wraps?
Yes, gluten-free tortillas or wraps work perfectly and make this dish suitable for gluten sensitivities.
- → How do sun-dried tomatoes affect the flavor?
Sun-dried tomatoes add a tangy, slightly sweet, and concentrated tomato flavor that complements the creamy chickpeas.
- → What can I add for extra creaminess?
Sliced avocado is a great addition to enhance creaminess and add a rich, buttery taste to the wrap.
- → Is this dish high in protein?
Yes, the chickpeas provide a good amount of plant-based protein, making this wrap a filling and nutritious option.