Vegan Creamy Sun-Dried Tomato (Printable)

A protein-packed vegan wrap featuring creamy chickpeas, sun-dried tomatoes, and fresh vegetables for a satisfying meal.

# Components:

→ Chickpea Chicken Salad

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 1/2 cup vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1/2 cup sun-dried tomatoes in oil, drained and chopped
05 - 2 stalks celery, finely diced
06 - 1/4 cup red onion, finely diced
07 - 2 tablespoons fresh parsley, chopped
08 - 1 tablespoon fresh lemon juice
09 - 1 teaspoon garlic powder
10 - 1/2 teaspoon smoked paprika
11 - Salt and black pepper to taste

→ Wrap Assembly

12 - 4 large flour tortillas or gluten-free wraps
13 - 2 cups mixed salad greens (baby spinach, arugula, or romaine)
14 - 1 medium carrot, julienned or grated
15 - 1/2 cucumber, thinly sliced

# Directions:

01 - In a large mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly broken up while retaining some texture for substance.
02 - Add vegan mayonnaise, Dijon mustard, sun-dried tomatoes, celery, red onion, parsley, lemon juice, garlic powder, smoked paprika, salt, and black pepper to the mashed chickpeas. Mix thoroughly until creamy and well combined. Taste and adjust seasonings as needed.
03 - Lay out each tortilla and layer with a handful of mixed salad greens, julienned carrot, and cucumber slices in the center third of each wrap.
04 - Spoon approximately 1/2 to 3/4 cup of the chickpea salad mixture onto each prepared wrap, distributing evenly across the vegetables.
05 - Roll up each tortilla tightly while tucking in the sides as you progress. Slice diagonally in half if desired and serve immediately.

# Expert Advice:

01 -
  • It tastes indulgent and restaurant-quality, yet comes together faster than ordering takeout.
  • Packed with protein and fiber so you actually stay full for hours, not crashing at 3 PM.
  • The sun-dried tomato tang is addictive and transforms humble chickpeas into something craveable.
02 -
  • The chickpea salad can be made up to two days ahead and actually tastes better as the flavors meld, so don't be shy about prepping this for meal prep or a dinner party.
  • If your tortilla tears or feels stiff, warm it gently in a dry skillet for a few seconds to make it pliable and forgiving.
03 -
  • Don't dress the greens before wrapping or they'll get soggy by the time you eat; let people add vinaigrette or extra lemon juice themselves if they want it.
  • If you're making these ahead for lunch, wrap them tightly in parchment paper and they'll hold together beautifully, plus it's easier to eat at your desk or on a picnic without mess.
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