Herbed Chickpea Salad Wraps

Name: Herbed Chickpea Salad Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1/4 cup Greek yogurt or substitute with a vegan option; 2 tablespoons fresh parsley, chopped; 2 tablespoons fresh dill, chopped; 1 tablespoon lemon juice; Salt and pepper to taste; 4 large tortillas or wraps; 1 cup mixed greens or baby spinach; Optional: diced cucumbers, bell peppers, or shredded carrots

Highlighted under: Lean & Light Cooking

I love creating quick and healthy meals, and these Herbed Chickpea Salad Wraps are one of my favorites! They combine creamy chickpeas with zesty herbs, making for a flavorful filling wrapped in a soft tortilla. I often turn to this recipe when I want something nutritious that doesn’t take much time to prepare. Plus, you can customize the herbs and spices to suit your taste, ensuring every bite is delicious and satisfying!

Created by

Tina

Last updated on 2026-02-05T16:37:27.797Z

When I first tried making these Herbed Chickpea Salad Wraps, I was captivated by how simple yet impactful fresh herbs can be. Combining a can of chickpeas with your choice of herbs creates an incredibly vibrant filling that is both nutritious and satisfying. I particularly love using parsley and dill for a refreshing flavor, but feel free to explore other options!

The best part is that this recipe is incredibly versatile. You can add in your favorite vegetables, like shredded carrots or bell peppers, to create a more colorful wrap. This not only enhances the flavor but also adds valuable nutrients, making it a perfect meal for busy weekdays.

You'll Love This Recipe Because
Fresh herbs pack a punch of flavor without the calories.
Chickpeas provide a hearty protein source that keeps you full.
These wraps are easy to customize, letting you get creative with ingredients.

Perfecting the Chickpea Mixture

When preparing the chickpea filling, it's essential to find the right balance between mashing and leaving some chickpeas whole. I recommend leaving about half of the chickpeas intact for a pleasing texture that contrasts with the creaminess of the Greek yogurt. This method not only enhances the overall mouthfeel but also ensures you get a satisfying bite in every wrap. If you find the mixture too dry, consider adding a splash more lemon juice or yogurt to achieve a creamier consistency.

The choice of herbs plays a crucial role in elevating the flavor profile of the wraps. Fresh herbs like parsley and dill not only provide a burst of freshness but also promote digestion due to their natural digestive properties. If you want to switch it up, feel free to experiment with other herbs such as cilantro or basil. Just remember that fresh herbs yield a much brighter taste compared to dried ones, so adjust your quantities accordingly if you choose to substitute.

Customizing Your Wraps

One of the best aspects of these Herbed Chickpea Salad Wraps is their versatility. Feel free to add your favorite vegetables to the wraps. Diced cucumbers add a refreshing crunch, while bell peppers and shredded carrots can bring in vibrant colors and additional nutrients. For a bit of a spicy kick, consider adding sliced jalapeños or a sprinkle of chili flakes. Just keep in mind that if you add more ingredients, you may need extra filling to maintain that delicious balance.

If you're looking for a heartier meal, you can include proteins such as grilled chicken or crumbled feta cheese. These additions not only enhance the dish but also keep hunger at bay for longer periods. Just remember to adjust the seasoning accordingly, as these proteins may have their own saltiness that can impact the overall taste of your wraps.

Ingredients

Gather the following ingredients to make Herbed Chickpea Salad Wraps:

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1/4 cup Greek yogurt or substitute with a vegan option
2 tablespoons fresh parsley, chopped
2 tablespoons fresh dill, chopped
1 tablespoon lemon juice
Salt and pepper to taste
4 large tortillas or wraps
1 cup mixed greens or baby spinach
Optional: diced cucumbers, bell peppers, or shredded carrots

These ingredients create a deliciously refreshing wrap that is both filling and nutritious!

Instructions

Follow these simple steps to prepare your Herbed Chickpea Salad Wraps:

Prepare the Filling

In a mixing bowl, mash the chickpeas lightly with a fork, leaving some whole for texture. Add Greek yogurt, parsley, dill, lemon juice, salt, and pepper. Mix until well combined.

Assemble the Wraps

Spread a layer of the chickpea mixture onto each tortilla. Top with mixed greens and any additional veggies you prefer. Roll up the tortillas tightly, folding in the edges to secure the filling.

Serve

Cut the wraps in half and serve immediately or wrap in foil for a portable meal. Enjoy your healthy Herbed Chickpea Salad Wraps!

These wraps are quick to prepare and perfect for lunch or a light dinner!

Pro Tips

Feel free to swap the Greek yogurt with hummus for a different flavor, or add some avocado for extra creaminess. If you're in a hurry, you can prep the filling ahead of time and just assemble the wraps when you're ready to eat.

Storage Tips

If you're not serving all the wraps at once, it's essential to store them properly to maintain freshness. Place any leftover chickpea filling in an airtight container in the refrigerator for up to three days. When ready to enjoy again, simply assemble fresh wraps with your preferred greens and veggies to avoid sogginess. If you’ve pre-made the wraps and need to store them, wrap them tightly in foil and keep in the fridge for up to 24 hours.

For longer storage, consider freezing the chickpea mixture. Place it in a freezer-safe bag, squeezing out excess air, and store it for up to two months. When you're ready to use it, simply thaw it in the fridge overnight and reassemble your wraps with fresh ingredients. This way, you'll have a nutritious option at hand whenever you need a quick meal.

Serving Suggestions

These Herbed Chickpea Salad Wraps can stand alone as a light lunch or be paired with a side dish to create a more substantial meal. A refreshing side salad with a light vinaigrette complements the wraps perfectly, enhancing the overall flavor without overwhelming the palate. I also love serving them with sweet potato fries for a delightful contrast in textures—crispy outside and fluffy inside.

For a fun twist, consider serving the wraps with a small bowl of hummus or tzatziki for dipping. These dips not only add extra flavor but also introduce a creamy element that pairs well with the herbed chickpea filling. You can also add a sprinkle of feta or goat cheese on top of the wraps for an extra layer of richness if you desire!

Questions About Recipes

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas are convenient and save time. Just make sure to drain and rinse them well.

→ Can I make these wraps ahead of time?

Yes! You can prepare the filling in advance and store it in the fridge. Just assemble the wraps right before serving to keep them fresh.

→ What other herbs can I use?

You can use cilantro, basil, or even mint for a different flavor profile. Experiment with your favorites!

→ Are these wraps gluten-free?

You can make these wraps gluten-free by using gluten-free tortillas. Just check the labels while purchasing.