Vegan Lemon Tahini Chickpea Wraps

Bright, zesty, and incredibly satisfying, these Vegan Lemon Tahini Chickpea Wraps are the perfect choice for a nutritious lunch or a light dinner. Loaded with smashed chickpeas, crisp garden vegetables, and a velvety dressing, this Mediterranean-inspired meal comes together in just 15 minutes with no cooking required.

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The combination of protein-packed chickpeas and a tangy tahini sauce creates a hearty texture that keeps you full. Whether you are prepping for a busy work week or looking for a fresh summer meal, these wraps are a vibrant addition to your menu.

Ingredients

• Chickpea Filling: 1 (15 oz / 425 g) can chickpeas (drained and rinsed), 2 tbsp chopped fresh parsley, 1 small red onion (finely diced), 1 medium carrot (grated), 1 small cucumber (diced), 1 cup baby spinach (chopped), salt and black pepper to taste.
• Lemon Tahini Dressing: 3 tbsp tahini, 2 tbsp freshly squeezed lemon juice, 1 tbsp olive oil, 1 clove garlic (minced), 1 tsp maple syrup or agave nectar, 2–3 tbsp cold water (to thin), and salt to taste.
• For Assembly: 4 large whole wheat or gluten-free wraps, 1 cup mixed salad greens, and optional lemon wedges for serving.

Keep air fryer baskets clean while cooking wings, vegetables, and snacks with easy nonstick cleanup.

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Instructions

Step 1

In a medium bowl, lightly mash the drained chickpeas with a fork or potato masher, leaving some chunky texture for a better mouthfeel.

Step 2

Add the parsley, red onion, carrot, cucumber, and chopped spinach to the bowl. Season with salt and pepper, then mix well to combine.

Step 3

In a separate small bowl, whisk together the tahini, lemon juice, olive oil, garlic, and maple syrup. Gradually add cold water one tablespoon at a time, whisking until the dressing is smooth and pourable.

Step 4

Pour the lemon tahini dressing over the chickpea and vegetable mixture, tossing until everything is evenly coated.

Step 5

Lay the wraps on a clean surface and place a handful of mixed salad greens down the center of each. Spoon the chickpea mixture evenly over the greens.

Step 6

Fold in the sides of the wrap and roll up tightly. You can slice them in half for easier serving.

Step 7

Serve immediately with lemon wedges on the side for an extra burst of citrus flavor.

Zusatztipps für die Zubereitung

To achieve the best consistency, use a fork or potato masher to lightly smash the chickpeas rather than blending them. For the dressing, utilizing a whisk ensures the tahini emulsifies perfectly with the lemon juice and olive oil. Ensure you have a sharp knife and a cutting board ready for finely dicing the vegetables.

Varianten und Anpassungen

Customize your wraps by adding sliced avocado or roasted red peppers for extra creaminess and flavor. If you prefer a different green, substitute the baby spinach with kale or arugula. For those with gluten sensitivities, these fillings work perfectly inside gluten-free wraps.

Serviervorschläge

These wraps provide 340 calories, 13g of fat, 44g of carbohydrates, and 11g of protein per serving. Serve them alongside extra lemon wedges. Please note that this recipe contains sesame (from the tahini) and wheat (from the wraps); always check product labels for allergen cross-contamination.

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Mount paper towels nearby for quick cleanup of spills, grease, and messes while cooking and prepping meals.

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Enjoy these vibrant, Mediterranean-inspired wraps as a healthy and satisfying meal that is as easy to make as it is delicious.

Kitchen Tips & Answers

→ Can I make these ahead of time?

Yes, prepare the chickpea filling and dressing separately up to 3 days in advance. Store in airtight containers in the refrigerator. Assemble wraps just before eating to prevent sogginess.

→ What can I substitute for tahini?

Creamy almond butter or sunflower seed butter work well as alternatives. For a nut-free option, try Greek yogurt or silken tofu blended with lemon juice for similar creaminess.

→ Are these wraps gluten-free?

The filling is naturally gluten-free. Simply use gluten-free wraps or corn tortillas instead of whole wheat wraps to make the entire dish gluten-free.

→ How do I store leftovers?

Store assembled wraps wrapped tightly in foil or plastic wrap for up to 24 hours. For longer storage, keep filling and dressing separate and assemble fresh when ready to eat.

→ Can I add protein to these wraps?

These already provide 11g of protein per wrap from chickpeas. For extra protein, consider adding hemp seeds, sliced avocado, or a side of quinoa salad.