Crispy Chickpea Salad Wraps

Name: Crispy Chickpea Salad Wraps
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 2 tablespoons olive oil; 1 teaspoon smoked paprika; 1/2 teaspoon garlic powder; Salt and pepper, to taste; 1 cup lettuce, shredded; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1/4 red onion, thinly sliced; 1/4 cup fresh parsley, chopped; 4 whole wheat wraps; 1/4 cup tahini or your favorite dressing

Highlighted under: Light Living Recipes

I love making Crispy Chickpea Salad Wraps when I need a quick and nutritious meal! The combination of crunchy chickpeas, fresh vegetables, and a zesty dressing makes for a delightful bite. It's a versatile recipe that works perfectly for lunch or dinner. Plus, it’s easy to customize with whatever veggies I have on hand. In just about 30 minutes, I can whip up this vibrant and satisfying dish that the whole family enjoys. Trust me, once you try these wraps, you'll keep them in regular rotation!

Created by

Noah

Last updated on 2026-02-07T23:26:27.947Z

When crafting these Crispy Chickpea Salad Wraps, I made sure to roast the chickpeas to perfection. It’s all about achieving that crunchy texture, which really elevates the entire dish. I remember the first time I experimented with the spices – the aromas were incredible, and they added an unexpected depth of flavor that's hard to resist.

One key tip I've learned is to let the chickpeas cool after roasting before mixing them with the dressing. This helps maintain their crispiness and makes the wraps even more enjoyable! Plus, using fresh herbs really elevates the overall freshness.

Why You Will Love This Recipe
Crunchy chickpeas add the perfect texture
Colorful vegetables make for a vibrant presentation
A zesty dressing ties the flavors together beautifully

Ingredient Insights

The chickpeas in this recipe are not just a source of protein; they provide a wonderful crunch when roasted. Rinsing the chickpeas thoroughly before roasting is essential to remove any excess sodium and starch, which can make them gummy. Ensure they are well-dried with a towel after rinsing to help achieve that delightful crispy texture. If you're short on time, feel free to use canned chickpeas, but dried ones soaked overnight and cooked until tender are also a great option for a fresher taste.

Fresh vegetables play a crucial role in this wrap, not just for flavor but for texture too. The crispness of the lettuce and cucumber contrasts beautifully with the sweetness of cherry tomatoes and the bite from red onion. Don't hesitate to mix and match based on what you have. Bell peppers, shredded carrots, or even avocado would work equally well here, allowing you to customize the wrap according to your preferences or seasonal availability.

Mastering the Roasting Technique

Achieving perfectly roasted chickpeas relies on two key factors: even coating and adequate spacing. Make sure each chickpea is evenly coated in the olive oil and spices; this not only enhances flavor but also ensures crispiness. Spread them out in a single layer on your baking sheet, leaving space between each pea to allow heat circulation. For optimal results, consider using a rimmed baking sheet lined with parchment paper to avoid sticking and for easy cleanup.

Keep an eye on the roasting time; chickpeas can go from perfectly crisp to burnt quickly. Around the 10-minute mark, give them a shake or stir to ensure they roast evenly. When they're done, they should be golden brown with a nice crunch—if they appear a little soft, continue roasting but check every few minutes to avoid overcooking.

Ingredients

Gather the following ingredients to make your Crispy Chickpea Salad Wraps:

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
Salt and pepper, to taste
1 cup lettuce, shredded
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup fresh parsley, chopped
4 whole wheat wraps
1/4 cup tahini or your favorite dressing

Ensure you have everything ready before you start assembling your wraps!

Instructions

Here’s how to prepare your Crispy Chickpea Salad Wraps:

Roast the Chickpeas

Preheat your oven to 400°F (200°C). Toss the drained chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them in a single layer on a baking sheet and roast for about 15 minutes, or until golden and crispy.

Prepare the Salad

In a large bowl, combine the shredded lettuce, cherry tomatoes, cucumber, red onion, and parsley. Toss gently to mix.

Assemble the Wraps

Spread a layer of tahini or your dressing of choice onto each wrap. Add a handful of the salad mixture and top with the roasted chickpeas. Roll tightly and slice in half to serve.

Enjoy your delicious and healthy wraps!

Pro Tips

Feel free to add in any other vegetables you love, such as bell peppers or avocado, for extra flavor and nutrition. You can also adjust the spices based on your preference.

Storage and Make-Ahead Tips

These Crispy Chickpea Salad Wraps are best assembled fresh but can be prepped ahead. The roasted chickpeas can be stored in an airtight container for up to 5 days, making them a great snack on their own or a topping for salads. Just remember that they may soften over time, so re-crisping in the oven for about 5-7 minutes at 400°F (200°C) can help bring back some crunch before assembling your wraps.

The salad mixture can also be prepped early in the day and kept in the fridge. Drizzle the dressing just before serving to prevent sogginess. I like to keep the veggies separate from the tahini base or dressing to maintain freshness and texture until I’m ready to eat.

Serving Suggestions

These wraps make for an easily portable meal, perfect for lunchboxes or picnics. Pair the wraps with a side of yogurt or a light dip for added creaminess and balance to the crunch. If you're looking to amp up the flavors, a sprinkle of feta or crumbled goat cheese can add a delightful tang that complements the chickpeas nicely.

For a heartier meal, serve these wraps alongside a warm grain salad—some cooked quinoa or couscous would work perfectly. This creates a filling and nutritious dinner option that is still easy to prepare. I sometimes make a double batch of the salad and enjoy it alongside the wraps for lunch the next day.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the salad and roast the chickpeas separately, then assemble the wraps just before serving for the best texture.

→ What can I substitute for tahini?

You can substitute tahini with hummus or any other dressing of your choice, such as ranch or vinaigrette.

→ Is this recipe vegan?

Yes, these wraps are completely plant-based and suitable for vegans.

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are perfect for this recipe and save you time.