Chickpeas might just be my favorite legume. I can always find them lurking in my cupboard, ready to be used in quick greek chopped salad lunch or to throw in a curry dish when I’m feeling like I want a little plant-based protein but don’t want to cook. Their creamy texture is one I find myself always coming back to. Anyone else a chickpea lover?!
I love bringing you delicious plant-based meals; not only because they’re better for us and the environment, but because they’re convenient and easy to throw together with minimal effort. College students and anyone who finds themselves busy and on the go — this recipe is for you!
Abra and I whipped these vegan pecan apple chickpea salad wraps about 4 years ago and absolutely loved the flavors and texture. It’s reminiscent of an apple tuna salad you had growing up, except there’s no tuna or mayo involved, making it vegan and gluten free.
And guess what? This recipe only takes about 15 minutes to make. YASSSS.
Everything you’ll need to make these apple chickpea salad wraps
Get ready to fall in love with the flavors and textures in these vegan apple chickpea salad wraps. They’re the perfect combo of sweet and savory with a little crunch in every bite! Here’s what you’ll need to make them:
- Chickpeas: the star of the show in these wraps that pack plenty of plant-based protein.
- Apple: a little diced apple adds wonderful, juicy sweetness. I love Honeycrisp!
- Pecans: add some crunch with toasted, chopped pecans.
- Dried tart cherries: okay YUM I love the sweet & tart combo that dried tart cherries give the salad.
- Parsley, celery & green onion: for crisp bites of freshness.
- For the maple dijon dressing: we’re using a creamy, delicious dressing made with tahini, maple syrup, dijon mustard, apple cider vinegar, garlic powder, salt & pepper.
- For the wraps: I like to use large spinach tortillas and add some fresh spinach & shredded carrots for extra color, texture and nutrition. Feel free to use any tortillas you’d like, including grain free ones!
Delicious ways to customize
Because these vegan chickpea salad wraps are filled with tons of fresh ingredients, they’re super easy to customize with what you have on hand. Here are some recommendations:
- Go nut free: you can absolutely use sunflower seeds instead of the pecans, or omit the nuts altogether.
- Try a new protein: if you’re not plant-based or vegetarian, feel free to sub the can of chickpeas for cooked, chopped or shredded chicken breast.
- Boost the veggies: as I mentioned, I love to round out the wraps with fresh spinach and shredded carrots. Shredded red cabbage would also be delicious!
- Swap your mix-ins: feel free to use dried cranberries, chopped dates or even raisins in place of the tart cherries. Cilantro is also a great sub for the parsley.
Easy vegan chickpea salad wraps in 4 simple steps
You’re 15 minutes away from your new favorite lunch!
- Combine the salad mix-ins. Start by mashing your drained chickpeas, then add them to a bowl with the diced apples, pecans, tart cherries, celery, parsley, and green onions.
- Make the dressing. Whisk together all of the ingredients for the dressing and add warm water as-needed to get a nice pourable consistency.
- Mix the salad together. Add the maple dijon dressing to the chickpea salad and mix it well to combine. Taste and add more salt and pepper as needed.
- Wrap it up & enjoy! Finally, add your chickpea salad to 3 large spinach wraps, top with spinach and shredded carrot if you’d like, wrap them up and enjoy! See below for more delicious ways to enjoy the salad itself.
More ways to enjoy this apple chickpea salad
Out of large tortillas or looking for other ways to enjoy the salad itself? Here are some delicious ways to eat it:
- Serve the salad in a bowl as-is and enjoy as a wonderful side dish that’s perfect for parties.
- Add it to lettuce cups or large collard leaves for a low carb wrap option.
- Sandwich it between two slices of your favorite bread! My Grandma’s homemade seedy sandwich bread would be perfect.
Storing tips
Store any leftover apple chickpea salad or chickpea salad wraps in an airtight container in the refrigerator for up to 4-5 days.
More plant-based lunches you’ll love
Curried Chickpea Couscous Salad
Get all of our delicious vegan lunch recipes here!
I hope you love these vegan apple chickpea salad wraps! If you make them be sure to leave a comment and a rating so I know how you liked them. Enjoy, xo!
The
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
Vegan Pecan Apple Chickpea Salad Wraps
Delicious vegan pecan apple chickpea salad wraps with a creamy maple dijon tahini dressing. These easy chickpea salad wraps take just 15 minutes to make without any cooking involved, making this a great recipe for healthy lunches and parties! Enjoy the apple chickpea salad in your favorite wrap, on toast, as-is or even in lettuce cups!
Ingredients
- For the salad:
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 cup small diced organic honeycrisp apple (from about 1 small to medium honeycrisp apple)
- ⅓ cup coarsely chopped raw or toasted pecans*
- ⅓ cup dried tart cherries
- 1 stalk of celery, diced
- 2 tablespoons chopped flat-leaf parsley (or sub cilantro)
- ¼ cup chopped green onions
- For the dressing:
- 3 tablespoons tahini (I like Soom Foods)
- 2 teaspoons pure maple syrup (or use honey if not vegan)
- 1 teaspoon dijon mustard
- 1 teaspoon apple cider vinegar
- ¼ teaspoon garlic powder
- ¼ teaspoon salt, plus more to taste
- Lots of freshly ground black pepper
- 2-3 tablespoons warm water, to thin dressing
- For the wraps:
- 3 large spinach tortillas (or tortillas of choice)*
- 3-4 cups organic spinach
- ¾ cup shredded carrots
Instructions
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Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced apples, chopped pecans, tart cherries, celery, parsley and green onions.
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In a separate bowl, make the dressing: Add tahini, honey, dijon, apple cider vinegar, garlic powder, salt, pepper and warm water. Mix to combine until a creamy dressing forms. Add more water if necessary. I found that somewhere between 2-3 tablespoons was perfect.
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Add dressing to the chickpea salad. Stir to combine and coat all the ingredients with dressing. Taste and adjust as necessary. You may want to add more salt and/or pepper.
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Lay out spinach wraps and add about 1 cup of spinach, top with ¼ cup shredded carrots. Top with ⅓ of the chickpea salad mixture. Tightly roll up the wrap, tucking in the ends as you go. Secure tightly with a toothpick if necessary. Makes 3 large wraps! You can also eat the salad as is or put in lettuce wraps or swiss chard. Salad will stay good for 5 days in the fridge.
Recipe Notes
*If you are nut free, feel free to use roasted sunflower seeds instead of pecans. Tahini is made from sesame seeds so that should not be an issue.
Nutrition
Serving: 1wrapCalories: 558calCarbohydrates: 76.3gProtein: 16.2gFat: 23.5gSaturated Fat: 3.5gFiber: 13.3gSugar: 18.2g
Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats
This post was originally published on February 14, 2019, republished on August 26, 2021, and republished on September 5th, 2024.
