These 7-ingredient Easy Chickpea Wraps are a balanced meal, quick to make, and taste incredible. Served with a healthy creamy curry dressing that keeps you wanting more.
This is one of those handy recipes that you will whip up when you want a balanced plant-based lunch or dinner quickly, but with minimal effort and ingredients. These easy chickpea wraps are budget-friendly, and kids love them. Plus, they're balanced in protein, carbs, heart healthy fats, and you even get your greens!
This recipe was inspired by my Curried Chickpea Salad on this site, as well as this Vegan High-Protein Tofu Scramble Breakfast Burrito.
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๐ฉ๐ผโ๐พ Ingredients
- Chickpeas are a great source of plant-based protein, fiber, and various vitamins and minerals. I recommend roasting them before adding the dressing to get them crispy and firm, but you can skip this step if you are short on time.
- Collard greens are packed with nutrients such as vitamins A, C, and K, calcium, iron, and fiber. They are also very sturdy and hold up well in a wrap, making them a convenient option for on-the-go lunches or snacks. Heat these Easy Chickpea Wraps in a skillet with a drizzle of olive oil to get the greens and wrap deliciously crunchy.
- Tahini has a distinct nutty flavor that adds depth and richness to this Easy Chickpea Wrap. It is a rich source of heart healthy fats, several minerals including calcium, and antioxidants.
See recipe card for quantities.
๐ฅฌ Substitutions
- Tortilla - use a corn or gluten-free tortilla for a meal without gluten
- Collard greens - use lacinato kale instead as desired
- Tahini - the tahini can be substituted with vegan mayonnaise in this recipe
- Raisins - add raisins or sultanas to the chickpeas and dressing for a welcomed hint of sweetness
- Cayenne pepper - omit this ingredient for non-spicy
Try this Bang Bang Cauliflower recipe as a side with these wraps. For more easy and healthy wraps and sandwiches, see my Vegan Sandwich Recipes page.
๐ Instructions
Step 1. Optional: For crispy roasted chickpeas, preheat the oven to 425ยบF. Dry the chickpeas between layers of a kitchen or paper towel. Transfer to a large baking sheet. Toss with a drizzle of olive oil, paprika, garlic powder, and salt to taste. Roast for about 15 minutes, or until crispy.
Step 2. Transfer the tahini, cumin, curry powder, cayenne, and lemon juice to a medium bowl. Press or grate the garlic into the bowl. Add the water and mix to incorporate. Add maple syrup, and salt to taste.
Step 3. Transfer the chickpeas to a large bowl. Add the desired amount of dressing and toss to coat.
Step 4. Place one or two collard green leaves on each wrap to cover. Add the creamy chickpeas in a line down the middle. Fold the leaves and tortilla over the chickpeas into a burrito shape. Warm Easy Chickpea Wraps on both sides in a stainless-steel skillet over medium-high heat until golden brown.
๐ก Expert Tips
- Pair any remaining tahini dressing with roasted veggies (it is especially delicious with sweet potatoes), or thin it out with water and use it for salads.
- Make sure to warm these Easy Chickpea Wraps in a skillet until golden brown on both sides before serving. This seals the wrap and gets them crispy. To get them extra crispy, melt a little vegan butter in the pan, or add a drizzle of oil, before adding them to the pan.
- Storage: Refrigerate the dressed chickpeas in an airtight container for up to 5 days. Store leftover dressing in an airtight container for up to 5 days.
๐๐ฝโโ๏ธ Recipe FAQs
Warming tortillas beforehand makes them soft and easier to fold. Place 5 or less tortillas on a microwave plate and cover them with a damp towel. Microwave in 30-second intervals until warmed through. Or wrap them in parchment paper or aluminum foil and place in a pre-heated 350ยบF oven for 15 to 20 minutes. ย You can also warm them in a dry stainless-steel skillet over medium heat for 30 seconds on each side.
If your tortillas are a few days old, brush them with a little water before cooking them (using any of the methods). Keep tortillas warm by covering them with a slightly dampened, clean dish towel.
Store-bought tortillas sold unrefrigerated will last about 1 week past the best by date in the pantry, and about 3 weeks past the best by date in the fridge. Refrigerated store-bought tortillas should remain in the fridge and will last about 1 week.
Chickpeas are nutrient powerhouses.ย One cup of cooked chickpeas provides 269 calories, 14.5 grams of protein, 4.25 grams of fat, and 44.9 grams of carbohydrate, with 12.5 grams of dietary fiber. That's over 44% of the daily recommended fiber intake. They're also rich in several micronutrients, especially iron and B vitamins.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe?
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๐ Recipe
Easy Chickpea Wrap Recipe
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Ingredients
- 2 (15-ounce) cans chickpeas drained and rinsed (or 1 ยฝ cups cooked)
Optional for roasting chickpeas:
- Drizzle of olive oil
- ยฝ teaspoon paprika
- ยฝ teaspoon garlic powder
- Salt to taste
For the dressing:
- ยพ cup tahini or vegan mayonnaise
- ยผ teaspoon ground cumin
- ยผ teaspoon curry powder
- ยผ teaspoon cayenne pepper (optional)
- ยผ teaspoon salt or to taste (omit if using mayo)
- 1 medium lemon juice
- 2 cloves garlic (optional)
- 1 teaspoon maple syrup or to taste (optional)
- ยฝ cup ice-cold water plus more as needed
For the wraps:
- 1 bunch collard greens or lacinato kale, tough stems removed, leaves only
- 5 large soft tortillas
Instructions
- Optional: For crispy roasted chickpeas, preheat the oven to 425ยบF. Dry the chickpeas between layers of a kitchen or paper towel. Transfer to a large baking sheet. Toss with a drizzle of olive oil, paprika, garlic powder, and salt to taste. Roast for about 15 minutes, or until crispy.
- Prepare the dressing: Transfer the tahini, cumin, curry powder, cayenne, and lemon juice to a medium bowl. Press or grate the garlic into the bowl. Add the water and mix to incorporate. Add maple syrup, and salt to taste.
- Dress the chickpeas: Transfer the chickpeas to a large bowl. Add the desired amount of dressing and toss to coat.
- Wrap: Place one or two collard green leaves on each wrap to cover. Add the creamy chickpeas in a line down the middle. Fold the leaves and tortilla over the chickpeas into a burrito shape.
- Warm the wrap on both sides in a stainless-steel skillet over medium-high heat until golden brown.
Notes
-
- Add raisins or sultanas for a welcomed hint of sweetness.
- Pair any remaining tahini dressing with roasted veggies (it is especially delicious with sweet potatoes), or thin it out with water and use it for salads.
- Make sure to warm the wraps until golden brown on both sides. This seals the wraps and gets them crispy. To get them extra crispy, melt a little vegan butter in the pan, or add a drizzle of oil, before adding them to the pan.
- Storage: Refrigerate the dressed chickpeas in an airtight container for up to 5 days. Store leftover dressing in an airtight container for up to 5 days.
- ย
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Jen says
If you love chickpeas, you need to try this one! The sauce combined with the crispy chickpeas really makes it! This is a great lunch. Wrapping the chickpeas in collard greens is a perfect trick to add veggies to an already nutritious dish and to keep the tortilla from getting soggy in my lunch. This will be a new lunch staple for me.
Nisha Melvani says
I agree! The greens also get crunchy when the wrap is toasted. Thank you.
Neena Chandiramani says
This chick pea wrap is such a cool dish to share with friends!
Nisha Melvani says
Yes! My kids love it too.