Vegan Creamy Sun-Dried Tomato Chickpea (Printable Version)

A flavorful, protein-packed wrap featuring creamy chickpeas, sun-dried tomatoes, fresh herbs, and crisp vegetables.

# What You'll Need:

→ 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 lemon juice
09 - 1 teaspoon garlic powder
10 - 1/2 teaspoon smoked paprika
11 - Salt and black pepper to taste

→ For the Wraps

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

# How To Make It:

01 - In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken up, leaving some texture intact.
02 - Add vegan mayonnaise, Dijon mustard, sun-dried tomatoes, celery, red onion, parsley, lemon juice, garlic powder, smoked paprika, salt, and pepper. Mix until well combined and creamy. Taste and adjust seasoning as needed.
03 - Lay out the tortillas and layer each with a handful of salad greens, carrot, and cucumber slices.
04 - Spoon 1/2 to 3/4 cup of the chickpea salad mixture onto each wrap.
05 - Roll up each tortilla tightly, tucking in the sides as you go. Slice in half if desired, and serve immediately.

# Expert Advice:

01 -
  • It comes together in 20 minutes with zero cooking, perfect for when you need lunch ready before anyone asks where dinner is.
  • The sun-dried tomatoes give it a sophistication that makes people forget there's no chicken involved.
  • Each bite has actual texture and personality, not the mushy sameness of most vegan salads.
02 -
  • Don't skip rinsing the chickpeas—that starchy liquid is what makes vegan salads feel gummy and disappointing instead of creamy and intentional.
  • Chop everything uniformly and finely; uneven pieces make the wrap hard to eat gracefully, and you'll end up chasing salad down your shirt.
03 -
  • Toast your tortillas lightly in a dry skillet for 30 seconds per side before assembling—this prevents them from tearing and gives them a subtle flavor boost.
  • Keep your ingredients cold until assembly; cold vegetables and chilled salad make the wrap easier to roll and more refreshing to eat.
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