Herbed Chickpea Salad Wraps

Name: Herbed Chickpea Salad Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can of chickpeas, drained and rinsed; 1/4 cup diced red onion; 1/2 cup diced cucumber; 1/4 cup diced bell pepper; 1/4 cup chopped fresh parsley; 2 tablespoons chopped fresh dill; 2 tablespoons chopped fresh mint; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste; 4 large tortillas or wraps

Highlighted under: Healthy & Light

I love creating quick, nutritious meals that are full of flavor, and these Herbed Chickpea Salad Wraps are a perfect example. Not only are they packed with protein and fiber, but they also come together in just a matter of minutes. With a vibrant mix of fresh herbs, crunchy veggies, and hearty chickpeas wrapped in a soft tortilla, these wraps make for an ideal lunch or light dinner. Plus, they're incredibly versatile – you can easily customize the filling to include your favorite ingredients!

Created by

Emily

Last updated on 2026-02-05T16:33:27.854Z

When I first tried making these Herbed Chickpea Salad Wraps, I was amazed by how vibrant and fresh they tasted. I opted for a combination of parsley, dill, and mint to give the chickpeas a refreshing boost, and it was a game changer. They’re perfect for meal prep, too! You can whip them up in advance and store them in the fridge for a quick grab-and-go option during busy weekdays.

One tip I learned is to let the chickpea mixture sit for a bit before wrapping it. This allows the flavors to meld beautifully, and each bite is bursting with herby goodness. Serve them alongside a zesty dip or enjoy them on their own – either way, you’re in for a delicious treat!

        Why You'll Love These Wraps
        Packed with protein from chickpeas that keeps you full and satisfied.
Bright and refreshing herbal flavor that elevates any meal.
Quick and easy to prepare, perfect for busy weeknights or lunch.

      

Customizing Your Wraps

These Herbed Chickpea Salad Wraps are incredibly versatile, allowing you to play with the flavors and textures. If you enjoy a bit of crunch, consider adding shredded carrots or sliced radishes to the filling. For an extra kick, you can toss in a few slices of jalapeño or a sprinkle of red pepper flakes. You can also experiment with different herbs—basil or cilantro could add a nice twist depending on your taste preference.

You might want to switch the tortillas for other options based on your dietary needs. Lettuce leaves are a great low-carb alternative if you're looking to cut calories. Alternatively, whole grain wraps can pack in more fiber and nutrients, making this meal even healthier. Whatever you choose, be sure to fill the wraps similarly to maintain a satisfying bite.

Storage and Meal Prep Tips

To make the process even quicker, you can prepare the chickpea salad in advance and store it in the refrigerator for up to 3 days. This allows the flavors to meld beautifully, making each bite more delicious. Just be sure to keep your tortillas separate to prevent them from getting soggy. When ready to enjoy, assemble your wraps fresh for the best texture and flavor.

If you have leftovers, the chickpea salad can be used as a topping for greens or mixed into grain bowls, providing a nutritious option for future meals. For freezing purposes, I recommend portioning the salad into airtight containers. It can be frozen for up to a month, but be aware that while the flavors will still be great, the texture of the veggies may change after thawing.

Serving Suggestions

Pair these wraps with a refreshing side to enhance the meal. A simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette works wonderfully to complement the chickpea salad's robust flavors. You could also serve them with a dollop of yogurt or tzatziki for added creaminess and a refreshing contrast.

If you’re aiming for a more filling meal, consider serving the wraps with a bowl of soup. A light vegetable soup or a spicy lentil soup would harmonize nicely with the herbed chickpea salad. This not only boosts the overall satisfaction of the meal but ensures you’re getting a variety of nutrients from different food groups.

Ingredients

For the Wraps

1 can of chickpeas, drained and rinsed
1/4 cup diced red onion
1/2 cup diced cucumber
1/4 cup diced bell pepper
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh mint
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste
4 large tortillas or wraps

Optional Additions

Feel free to add sliced avocado, feta cheese, or any other vegetables you love!

Instructions

Prepare the Chickpea Salad

In a large bowl, combine the chickpeas, red onion, cucumber, bell pepper, parsley, dill, and mint. Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix well to combine.

Assemble the Wraps

Lay out each tortilla on a clean surface. Spoon a generous amount of the chickpea salad mixture down the center of each wrap. Roll the tortilla tightly around the filling.

Serve

Cut each wrap in half and serve immediately, or wrap in foil for easy transport.

Serve with a side of hummus or your favorite dipping sauce.

Pro Tips

For a creamier texture, mash some of the chickpeas before mixing them. This adds a delightful creaminess and helps to bind the salad together.

Ingredient Substitutions

If you find yourself out of chickpeas, white beans or black beans can serve as excellent substitutes. Not only do they maintain the protein content, but they also introduce their own unique flavors. Canned versions are perfect for this recipe because they reduce prep time significantly compared to dried beans, which require soaking and longer cooking times.

For the fresh herbs, if you have a limited selection, dried herbs can be a convenient option. Generally, when substituting dried herbs for fresh, use about one-third of the amount since dried herbs tend to have a more concentrated flavor. However, for the best culinary results, fresh herbs are recommended for their vibrant flavors.

Key Preparation Techniques

When dicing your vegetables, aim for uniform pieces—about 1/4-inch for the onion, cucumber, and bell pepper. This not only provides a pleasing texture but also ensures even flavor distribution in every bite. Using a sharp knife will make this task easier and safer, as it provides more control and minimizes the chance of accidents.

Mixing the salad well after adding the olive oil and lemon juice is crucial. This combination not only flavors the chickpeas and vegetables but also helps to keep them from drying out. A gentle folding technique can prevent smashing the chickpeas while ensuring an even coating of the dressing.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes! You can prepare the chickpea salad in advance and store it in an airtight container in the refrigerator for up to 3 days.

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are not only convenient but also save time when you're in a pinch.

→ What can I substitute for tortillas?

You can use lettuce leaves for a low-carb option, pita bread, or even naan for a different flavor.

→ Is this recipe gluten-free?

Yes, as long as you use gluten-free tortillas or wraps.