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Easy & Healthy Chickpea Salad Wraps with Zesty Lemon Dressing

A quick, no-cook recipe for fresh and satisfying chickpea salad wraps featuring a bright, zesty lemon dressing. Perfect for a fast lunch or light dinner.
Prep Time 15 minutes
Servings 4 wraps

Equipment

  • Small bowl for dressing
  • Medium bowl for salad
  • Spoon for mixing
  • Whisk optional, for dressing

Ingredients
  

Dressing

  • 2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 0.5 tsp garlic powder
  • Salt to taste
  • Black pepper to taste

Salad

  • 1 can chickpeas 15 oz, drained and rinsed
  • 0.25 cup finely chopped red onion
  • 0.5 cup diced cucumber
  • 0.5 cup diced red bell pepper
  • 0.25 cup chopped fresh parsley or cilantro or dill
  • 2 tbsp crumbled feta cheese optional, omit for vegan

Serving

  • 4 large lettuce leaves or whole wheat wraps

Instructions
 

  • Whip Up That Dressing: First things first, grab a small bowl for your dressing. Pour in the olive oil, squeeze in that fresh lemon juice, add the Dijon mustard, garlic powder, a pinch of salt, and a grind of black pepper. Now, whisk it all together until it's nicely combined. Give it a little taste – does it need a touch more salt or lemon? Set this zesty liquid gold aside for a moment.
  • Prep the Veggies & Chickpeas: Time for the good stuff! In a medium bowl, toss in your drained and rinsed chickpeas. Add the finely chopped red onion, the cool diced cucumber, the sweet diced red bell pepper, and the fresh chopped parsley. If you're using feta, sprinkle that in now too. Look at all those beautiful colors!
  • Combine Forces: Now for the magic! Pour the lemon dressing you just made all over the chickpea and veggie mixture. Grab a spoon and gently stir everything together. Make sure every chickpea and every veggie bit gets coated in that delicious, zesty dressing. Give it another little taste now – perfection!
  • Wrap It Up!: You're almost there! Lay out your large lettuce leaves (like romaine or butter lettuce work great) or your whole wheat wraps. Divide the chickpea salad mixture evenly among them. Now, carefully fold or roll them up into your wraps. If you're using lettuce, sometimes folding like a taco or just piling the salad on is easiest!

Notes

Tips for Success:
- Drain & Rinse Chickpeas Well: This helps get rid of that starchy liquid and makes them ready to soak up the dressing.
- Chop Veggies Finely: Keep the diced veggies relatively small so they mix well with the chickpeas and are easy to eat in a wrap.
- Taste & Adjust: Always taste the dressing before adding it, and the final salad before wrapping. A little extra salt or lemon can make a world of difference!
- Prevent Soggy Wraps: If you're meal prepping, it's best to store the chickpea salad and the wraps/lettuce separately and assemble just before eating.
How to Store It:
Store the chickpea salad mixture in an airtight container in the refrigerator for 3-4 days. Store wraps or lettuce separately and assemble just before eating.
FAQs:
- Can I make the chickpea salad ahead of time? Yes, making it a few hours or a day ahead allows flavors to meld. Store in the fridge and assemble wraps when ready.
- What can I serve with these wraps? They pair well with a simple green salad, fresh fruit, or a side of sweet potato fries.