These curried Chickpea Salad Wraps with sweet potato and avocado are the perfect grab and go lunch, and easily made vegetarian!
Ingredients and substitutions
- Whole wheat wraps – wheat or corn tortillas are great substitute options. You can also turn these into lettuce wraps!
- Avocado – butternut squash can give a similar texture to avocado, but will provide a different taste.
- Red peppers – any coloured bell peppers will work, such as green or yellow.
- Kale – any leafy green, like spinach, collard greens, or swiss chard, will work just a well as kale.
- Jalape̱os Рserrano peppers or poblano peppers are great substitutes. If you do not want the spice, you can also add additional red peppers.
- Turkey bacon – pork bacon or smoked ham can work. For a vegan option, you could also try tempeh bacon!
- Garlic mayo – store bought garlic mayo or aioli is great. You can also mince 1 small clove of garlic and mix it in with some plain mayo.
For roasted sweet potato:
- Sweet potato – chopped pumpkin or butternut squash can offer a similar taste and texture to sweet potato.
- Olive oil – any neutral oil will do, such as avocado or canola.
- Paprika – cayenne pepper or other chili pepper powders can be used as a substitute.
- Chili powder – Chili flakes can work too, but will require a little less amount to be used than the powder.
- Garlic powder – freshly minced garlic can work. Onion powder or garlic flakes can also be used too.
- Salt & pepper – use to taste.
For mashed chickpeas:
- Chickpeas – you could try using boiled and softened lentils or can scramble some soft tofu instead.
- Dill pickles – fresh dill can be used as well, if pickles are not preferred.
- Red onion – white and yellow onions are both good substitutes. Chives and leeks can also be used, too.
- Mayonaise – sour cream or plain greek yogurt could work, but will give a bit more of a sour taste, as they are not neutral in flavour.
- Dijon mustard – dry mustard can be used, but may not work or taste exactly the same as dijon mustard.
- White wine vinegar – apple cider vinegar, rice vinegar, or even a pinch of lemon juice are all great substitutes.
- Dried dill – dried tarragon is the closest herb to dill. Fennel, chervil, or parsley can also be used.
- Turmeric – dried, fresh, or turmeric paste can be used. Spices like ground ginger or paprika can work well, too.
- Curry powder – dried cumin, coriander, ginger, or garam masala can be used instead.
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How to make the chickpea salad
You'll first want to drain and rinse off your chickpeas and place them aside. Then, you can finely dice your onions and pickles. After those ingredients have been prepped, you can mash them together with the remaining spices and condiments. You can use the back of a fork to do this or can use a potato masher, if accessible. Once you have made a paste-like consistency, you can put it to one side and continue on with your prepping.
How to make chickpea salad lettuce wraps
This can be done by simply swapping out the whole wheat wraps for lettuce leafs. I'd recommend using boston bib or romaine lettuce, as they will most likely keep their shape best and will be the most flexible when spreading on condiments and folding closed. If you're wanting to store these as lettuce wraps, you can prep, cook, and cool your fillings then store them in the fridge. Once they're ready to be eaten, you can assemble your lettuce wraps by using fresh leaves to prevent any sogginess from occurring.
Storage instructions
Once your wraps have been assembled and folded, you can seal them up in wax paper and store them if the fridge. These can be refrigerated for up to 5 days and can be eaten whenever desired. If you want to meal prep these and keep them in the freezer, you can store them sealed in wax paper as well. These will be good for up to 3 months, if kept frozen. Once ready to be eaten, you can thaw the wraps in the fridge overnight to pack in your lunch or eat on the go the following day. You can also defrost them in the morning, if wanting to have them for dinner. To reheat, place them in the microwave for 1-2 minutes or until hot.
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Chickpea Salad Wrap {with Sweet Potato and Avocado}
Ingredients
- 8 whole wheat wraps
- 1 avocado
- 1 red pepper sliced
- 1 cup kale chopped
- 1 jalapeño sliced and deseeded
- 6 slices turkey bacon chopped
- 1/4 cup garlic mayo (storebought or 1 small clove of minced garlic mixed in with your fave mayo)
Roasted sweet potato
- 1 sweet potato chopped into 1/2 inch pieces
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp chili powder
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp pepper
Mashed Chickpeas
- 1 can Chickpeas drained and rinsed
- 1/4 cup dill pickles finely diced
- 1/4 cup red onion finely diced
- 3 tbsp mayo
- 1 tsp Dijon mustard
- 1 tsp white wine vinegar
- 1 tsp dried dill
- 1 tsp turmeric
- 1 tsp curry powder
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Preheat oven to 425 F. Chop and prepare sweet potatoes, tossing in olive oil, paprika, chilli powder, garlic powder, salt and pepper. Roast in the oven on a parchment lined baking sheet for 30 minutes.
- Meanwhile, mash and mix all ingredients together under the mashed chickpeas heading in a large bowl, then chop and prepare other veggies.
- Meanwhile, fry turkey bacon in a large skillet over med-high heat for about 5 minutes, flipping to get each side crispy.
- Add about 1 tbsp of garlic mayo to each wrap, spreading with a butter knife. Divide chickpea mash among each wrap, adding to the centre of each wrap, then add veggies, turkey bacon and sweet potato on top.
- Fold outside edges in, then tuck wrap overtop of folded in edges and carefully and tightly wrap each wrap. slice wraps in half if you desire and wrap in wax paper. Freeze in a large plastic bag for up to 3 months or consume within 5 days.
Nutrition
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Comments & Reviews
Steve Petro says
This was really tasty. The onions in the chickpea spread was great and I also mashed the avocado. Had for dinner.
Kinna says
I made these a little while ago and they froze perfectly! They tasted so delicious, and were surprisingly filling for lunch at work. To defrost them, I would take them straight out of the freezer before leaving for work in the morning and then leave it in the fridge for a few hours. Then at lunch I reheated them in a toaster oven at 400 degrees F for about 15 minutes and they were delicious!
Taylor Stinson says
So happy you enjoyed 🙂
Cathleen @ A Taste Of Madness says
Okay, I totally agree. My make ahead lunches are ham sandwiches. Every single day. I have no time to think up something cool to make, and no time to make it! But I have never thought to put some wraps in the freezer for when you need it. This is GENIUS! Will try this soon!
Taylor Stinson says
Aww thanks Cathleen, I’m glad this has inspired you! Really, you can add any toppings you want too!
Kathryn says
I LOVE anything in a wrap! These sound amazing and I love how you use Dijon Mustard – my favorite. 🙂
Taylor Stinson says
Thanks Kathryn! I agree I’m becoming more and more fond of Dijon mustard over time – it blends so well with the chickpea mash and the turmeric!
Jen | A Sip of Bliss says
These look like they would make an amazing lunch, and I love that they are prepped and ready to go!
Sourav says
With all those colorful ingredients, I am sure it tastes as good as it looks.
Jared says
I love this idea! Looks great and a very easy go-to to go lunch!
Tess says
I would definitely love to make these for lunches, I usually just end up bringing leftovers! I didn’t know that you could freeze avocado either! Also the garlic mayo sounds like the perfect sauce to put on these. Thanks for sharing 🙂
Christine - Jar Of Lemons says
These look amazing and perfect for a healthy lunch! Love it!