Spicy Chickpea Salad Wraps
Creamy, crunchy, and packed full of flavor! These Spicy Chickpea Salad Wraps are our go-to for a quick and easy high-protein lunch.
Mashed chickpea salad is one of the best things you can make with a can of garbanzo beans. It’s filling, quick to prepare, and easy to change up with different mixins and seasonings.
I love this spicy chickpea salad because it’s full of sweet sun-dried tomatoes and edamame, crunchy celery, and a flavorful dressing made with Greek yogurt and sriracha sauce.
Tuck it into a pita or wrap, along with a handful of crisp greens and you’ve got a super tasty, satisfying vegetarian lunch.
Ingredient Notes
Shelled Edamame: We buy Trader Joe’s pre-cooked frozen edamame. I usually pop it in the microwave for 30 seconds to take the chill off. If your edamame is not the pre-cooked variety, follow the package directions for cooking then add it to the salad.
Sun-Dried Tomatoes: You can use bagged or oil-packed. If your bagged tomatoes are dried-out and chewy, try soaking them in a cup of warm water for 2 to 3 minutes to rehydrate. Then drain and pat dry before chopping.
Greek Yogurt: I like to make our lunch salads using Greek yogurt instead of mayo for the flavor and added protein. If you find the salad too tangy, add a squirt of honey or agave. If you prefer mayo-based salads, swap some of the yogurt for mayonnaise.
How To Make This Spicy Chickpea Salad
- Mash the chickpeas with a fork until broken up but still slightly chunky.
- Stir in the yogurt, Sriracha sauce, lemon juice, garlic powder, and a few shakes of salt and pepper.
- Mix in the edamame, onion, celery, and sun-dried tomatoes until combined.
- Layer fresh greens on a pita or tortilla (this will keep the wrap from getting soggy), scoop on the salad, and dig in!
Recipe Swaps and Variations
This recipe is easy to play around with and change up the ingredients. Here are a few ideas:
- If you don’t have edamame, you can use more chickpeas.
- Swap roasted red peppers for the sun-dried tomatoes.
- Load up on extra veggies like sliced cucumbers, tomatoes, or shredded carrots.
- Try substituting the Sriracha with Buffalo sauce.
- For a more filling wrap, add avocado slices or a tablespoon of sunflower seeds.
- Ditch the pitas and spread the salad on toast, scoop it up with crackers, or just eat it with a spoon!
More Easy Lunch Recipes
Spicy Chickpea Salad Wraps
This chickpea salad recipe is more of a loose framework. Feel free to eyeball the ingredient amounts, taste as you go, and make adjustments for what you prefer (creamier, spicier, crunchier, etc.).
Ingredients
For The Salad:
- 1 cup Cooked Chickpeas, rinsed and dried if using canned
- 3 to 4 tablespoons Plain Greek Yogurt (we’ve used nonfat and 2%)
- 2 to 3 teaspoons Sriracha Sauce, adjust to suit your tastes
- 2 teaspoons Lemon Juice
- ⅛ teaspoon Garlic Powder
- Salt and Pepper, to taste
- 1/3 cup (2 ounces) Cooked Shelled Edamame
- 2 tablespoons Sun-Dried Tomatoes, finely chopped
- 1 Green Onion, finely chopped
- 1 Celery Stalk, finely chopped (about 1/3 cup)
For The Wraps:
- 2 Pitas or Tortilla Wraps
- 1 cup Lettuce, Arugula, or Spinach
- Lemon wedges, for serving
Instructions
- Place chickpeas in a medium bowl and mash with a fork until broken up but still slightly chunky.
- Stir in the yogurt, Sriracha sauce, lemon juice, garlic powder, and a few shakes of salt and pepper.
- Mix in the edamame, onion, celery, and sun-dried tomatoes.
- Taste the mixture and add more salt, pepper, Sriracha sauce, or Greek yogurt as desired.
- Arrange a layer of greens on each pita and top with the salad. *If you like a little extra zing, squeeze a lemon wedge over the salad. Then, wrap them up and enjoy!
Notes
Frozen Edamame: We buy Trader Joe's frozen edamame. It's precooked and just needs to be thawed for a few seconds in the microwave. If your edamame is not the pre-cooked variety, follow the package directions for cooking then proceed with the recipe. *An equal amount of chickpeas can be substituted for the edamame.
Warming The Pitas: You can warm pitas on the stovetop, in the microwave for 15 to 20 seconds, or pop them in a 325°F toaster oven for 3 to 4 minutes.
Meal Prepping: Make the salad as directed and refrigerate. Store salad, lettuce, and pitas separately until ready to assemble. There may be a little liquid (whey) on top of the prepared chickpea salad. Just drain it off and stir the salad before assembling.
Nutrition Information:
Yield: 2 Serving Size: 1 Filled PitaAmount Per Serving: Calories: 328Total Fat: 15.6gSaturated Fat: 0.6gCholesterol: 1.9mgSodium: 289.9mgCarbohydrates: 53gFiber: 10.3gSugar: 8.1gProtein: 20.3g
This makes for a great vegetarian lunch. The addition of the sun dried tomatoes were a nice touch. Since I have the ones not in oil, I let them sit in boiling water for 10 minutes to rehydrate. Thanks for the recipe!
Hey, Alicia! I’m so glad you enjoyed the pitas. Thanks for sharing the tip for rehydrating the sun dried tomatoes I’m going to try that with our dinner tonight!