Chickpea salad wrap
This chickpea salad wrap is a fantastic vegetarian alternative to tuna or chicken sandwiches or wraps. Perfect for a quick lunch, this wrap requires no cooking. Easy to make and even easier to eat!
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Method:
- Mash the drained chickpeas and mix with mayonnaise, lemon juice, spring onion and capsicum.
- Divide lettuce between the wraps.
- Place a thick line of chickpea mix across each wrap on top of the lettuce.
- Roll up tightly and cut in half.
Tips:
This recipe makes enough for six small child-sized portions (half a wrap each) or three adult-sized portions (1 wrap each).
Try including other salad vegetables such as:
- grated carrot
- coleslaw
- spinach
- sliced tomato
- avocado.
Instead of a wrap, you could use wholemeal pita bread, wholegrain bread or a wholegrain roll.
- 1x 400 gcan chickpeas, drained and rinsed
- 3 tbspmayonnaise
- 1 tbsplemon juice
- 1spring onion, chopped (optional)
- ¼ cupchopped capsicum, (optional)
- 3x 10 inchwholemeal wraps
- 3 cupsshredded lettuce
- Energy821kJ
- Total Fat3.3g
- Saturated Fat0.5g
- Total Carbohydrate24.6g
- Sugars3.6g
- Dietary Fibre6.2g
- Protein6.9g
- Sodium253mg
Method:
- Mash the drained chickpeas and mix with mayonnaise, lemon juice, spring onion and capsicum.
- Divide lettuce between the wraps.
- Place a thick line of chickpea mix across each wrap on top of the lettuce.
- Roll up tightly and cut in half.
Tips:
This recipe makes enough for six small child-sized portions (half a wrap each) or three adult-sized portions (1 wrap each).
Try including other salad vegetables such as:
- grated carrot
- coleslaw
- spinach
- sliced tomato
- avocado.
Instead of a wrap, you could use wholemeal pita bread, wholegrain bread or a wholegrain roll.
Ingredients
- 1x 400 gcan chickpeas, drained and rinsed
- 3 tbspmayonnaise
- 1 tbsplemon juice
- 1spring onion, chopped (optional)
- ¼ cupchopped capsicum, (optional)
- 3x 10 inchwholemeal wraps
- 3 cupsshredded lettuce
Ingredients
- 1x 400 gcan chickpeas, drained and rinsed
- 3 tbspmayonnaise
- 1 tbsplemon juice
- 1spring onion, chopped (optional)
- ¼ cupchopped capsicum, (optional)
- 3x 10 inchwholemeal wraps
- 3 cupsshredded lettuce
Nutrition Facts
- Energy821kJ
- Total Fat3.3g
- Saturated Fat0.5g
- Total Carbohydrate24.6g
- Sugars3.6g
- Dietary Fibre6.2g
- Protein6.9g
- Sodium253mg
Method:
- Mash the drained chickpeas and mix with mayonnaise, lemon juice, spring onion and capsicum.
- Divide lettuce between the wraps.
- Place a thick line of chickpea mix across each wrap on top of the lettuce.
- Roll up tightly and cut in half.
Tips:
This recipe makes enough for six small child-sized portions (half a wrap each) or three adult-sized portions (1 wrap each).
Try including other salad vegetables such as:
- grated carrot
- coleslaw
- spinach
- sliced tomato
- avocado.
Instead of a wrap, you could use wholemeal pita bread, wholegrain bread or a wholegrain roll.
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