My Green Goddess Chickpea Wraps are filled with fresh vegetables, protein-packed chickpeas, and a flavorful tahini herb sauce. The chickpea salad can be made in advance, and you can assemble the wraps each morning for easy lunches throughout the week. Enjoy them with fresh fruit and chips for a healthy, plant-based lunch.
We are most of the way through spring, and summer is just around the corner, so it’s time to start embracing all the fresh herbs. My Green Goddess Chickpea Wraps are packed with bright and flavorful herbs like cilantro, parsley, and dill. They’re full of fresh flavors, but they’re also hearty and satisfying. Enjoy these vegetarian wraps with fresh fruit, veggies, and chips for a healthy lunch.
Why You’ll Love This Flavorful Wrap Recipe
- Perfect for spring – I definitely made these Green Goddess Chickpea Wraps with spring in mind. Everything outside looks so green lately, and I’ve been craving fresh flavors. These wraps are packed with fresh herbs and spring greens; you may even want to enjoy them alfresco.
- Easy to make – Once you make the green goddess chickpea salad, all you have to do is add it to your tortilla and wrap it up. Wraps can get soggy if stored overnight, so I love that I can make the chickpea salad ahead of time and quickly assemble these wraps each morning.
- Great for lunch – I love packing these flavorful wraps for lunch because they give me something to really look forward to. If you’re sick of boring sandwiches, these easy wraps are a must-make. Serve them with fresh fruit and chips for a filling plant-based lunch.
Why Your Body Will Love These Fresh Wraps
- Chickpeas – A high-fiber diet is imperative for good digestive health, and chickpeas contain 35 grams of fiber per cup of cooked beans. Beans have a mixture of soluble and insoluble fiber, which greatly benefits the digestive process. Soluble fiber absorbs water in the digestive tract, helping regulate the absorption of nutrients. It also binds to bile in the digestive tract, removing toxins that would otherwise recirculate throughout the body. Insoluble fiber helps bulk up our stool, ensuring that things run smoothly.
- Fresh Herbs – Fresh herbs can help support the immune system in many ways. They’re packed with vitamins, minerals, and antioxidants, which help fight disease by combating harmful free radicals. Herbs like mint, parsley, and dill can also help stimulate the appetite and aid the digestive process.
- Tahini – Tahini is a paste made from sesame seeds, perfect for dressings and sauce recipes. It’s a great source of vitamins, minerals, and healthy fats. Although tahini contains a small amount of saturated fat, most of its fats are polyunsaturated (omega-6 fatty acids) and monounsaturated, which is great for overall health.
Green Goddess Chickpea Wrap Recipe Ingredients
- Wraps – Since these are green goddess wraps, I prefer using the large green spinach tortillas, which should be available at most grocery stores. However, any kind of wrap will work, including a large flour tortilla. If using a gluten-free wrap, you may need to heat it slightly first to prevent it from breaking when rolling it up. You can also use bread if you like.
- Chickpeas – I used two cans of chickpeas because I always have canned chickpeas on hand. You can also cook your own chickpeas or substitute white beans or cubed tofu.
- Peas – Peas add protein, sweetness, and some texture to this chickpea salad. You can use either fresh peas or frozen peas that have been completely thawed.
- Vegetables – I added in a few of my favorite, nutrient-packed, green veggies. I used cucumber, kale, and green onion. I chopped the kale and cucumber into really small bite-sized pieces, similar in size to the peas.
- Other Additions – I also added some sliced green grapes for sweetness and chopped pistachios for crunch. If you prefer a nice vinegary bite, you can also add diced pickled jalapeños, capers, or green olives.
- Dressing – The dressing has a tahini base, fresh herbs, garlic, and lemon juice. It is a great green color and packed with flavor.
How To Make Vegetarian Green Goddess Chickpea Wraps
- Make the dressing: Add all the dressing ingredients to a blender or food processor and blend. Blend until creamy and smooth, 30-60 seconds. Dressing should be light green in color. Taste and adjust any seasonings as needed. Pour dressing into a large bowl.
- Next, add the chickpeas to the bowl and lightly mash with a fork or potato masher, while mixing the dressing into the chickpeas. Next, add the kale, peas, cucumber, green onion, grapes, pistachio, and green olives. Mix everything together well and season with extra salt and pepper, if needed.
- Assemble wraps: Heat the tortilla, if necessary, and lay it flat on a surface. Add a few slices of avocado and top with a couple of spoonfuls of the chickpea mixture. Use your hands to carefully fold the sides of the wrap in and then roll it up tightly. If desired, you can place the wrap, seam side down, in a frying pan for a few minutes to help it seal. Cut the wrap in half and enjoy it with fresh fruit and chips.
Recipe Frequently Asked Questions
- Make this recipe gluten-free by using a gluten-free wrap.
- This recipe is vegan.
- How many wraps does this recipe make? Depending on how full you stuff them, you can make about 4-5 wraps.
- Can these wraps be made ahead of time? I recommend making the green goddess chickpea salad ahead of time, and then you can easily prepare your wrap each morning. Otherwise, they can get a little soggy if fully assembled and then refrigerated for an extended period.
- Can I make sandwiches with this recipe? Yes, you can easily make this recipe into a sandwich, instead of a wrap. Just make the chickpea salad mixture and then enjoy it between two slices of bread.
- What should I serve these wraps with? You can eat them alone, but I like serving mine with fresh fruit and chips.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Easy Vegetarian Wrap Recipes?
Curried Lentil Wraps with Roasted Sweet Potato
Roasted Sweet Potato Hummus Wraps
Black Bean Wraps with Chipotle Tahini Sauce
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Green Goddess Chickpea Wraps
- Total Time: 30 minutes
- Yield: 6 1x
- Diet: Vegan
Description
My Green Goddess Chickpea Wraps are filled with fresh vegetables, protein packed chickpeas and a flavorful tahini herb sauce. The chickpea salad can be made ahead of time, and the wraps assembled each morning for easy lunches throughout the week. Enjoy with fresh fruit and chips for a healthy, plant based lunch.
Ingredients
Scale
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1 cup chopped kale leaves, I like to chop them into really small pieces
- 1 cup thawed green peas
- 1 cup small diced cucumber
- 3/4 cup quartered green grapes
- 1/2 cup thinly sliced green onion
- 1/3 cup chopped green olives, capers or pickled jalapeno, or you can use a combination of them
- 1/3 cup chopped pistachios
- 2 large avocados, thinly sliced
- 4–6 large spinach wraps, or your favorite wraps
Green Tahini Dressing:
- 1/3 cup tahini
- 1/4 cup water
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon pure maple syrup
- 1–2 cloves garlic
- 1/3 cup chopped fresh herbs, I used a mixture of parsley, dill, basil and mint
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Make the dressing: Add all of the dressing ingredients to a blender or food processor and turn on. Blend until creamy and smooth, 30-60 seconds. Dressing should be light green in color. Taste and adjust any seasonings as needed. Pour dressing into a large bowl.
- Next, add the chickpeas to the bowl and lightly mash with a fork or potato masher, while mixing the dressing into the chickpeas. Next, add the kale, peas, cucumber, green onion, grapes, pistachio and green olives. Mix everything together well and season with extra salt and pepper, if needed.
- Assemble wraps: Heat the tortilla, if needed, and lay it on a flat surface. Add a few slices of avocado and top with a couple of spoonfuls of the chickpea mixture. Use your hands to carefully fold the sides of the wrap in and then roll it up tightly. If desired, you can place the wrap, seam side down, in a frying pan for a few minutes to help it seal. Cut the wrap in half and enjoy with fresh fruit and chips.
- Prep Time: 30 mins
- Cook Time: 0 mins
- Category: Lunch, Vegan
- Method: No Cook
- Cuisine: American
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