Description
These Vegan Chickpea Caesar Wraps are a fresh, flavorful, and plant-based meal combining creamy vegan Caesar dressing with hearty chickpeas and crisp vegetables. Quick to prepare in under 20 minutes, they offer a nutritious, balanced, and satisfying option perfect for lunch or light dinner with a cruelty-free twist.
Ingredients
Scale
Main Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup vegan Caesar dressing
- 1 cup romaine lettuce, chopped
- 1/2 cup cherry tomatoes, halved
- 2 large whole wheat or spinach tortillas
- 2 tablespoons red onion, thinly sliced
- 1 tablespoon capers (optional)
- 1 tablespoon vegan parmesan cheese or nutritional yeast (optional)
- 1 teaspoon fresh lemon juice
Optional Add-Ins & Variations
- Sliced avocado, to taste
- Dash of smoked paprika or chipotle powder, to taste
- Gluten-free wraps or large lettuce leaves (substitute for tortillas)
- 1–2 tablespoons sunflower seeds or toasted nuts
- 1/2 cup cooked quinoa or tofu cubes
Instructions
- Prepare the Chickpeas: Drain and rinse the canned chickpeas thoroughly. Lightly mash them with a fork or potato masher, leaving some chunks for texture. This mashed chickpea base will hold the wrap together and provide a satisfying bite.
- Mix the Dressing: Whisk the vegan Caesar dressing together with fresh lemon juice to create a tangy, creamy dressing that enhances every bite of the wrap.
- Combine Ingredients: In a large bowl, toss the mashed chickpeas, chopped romaine lettuce, halved cherry tomatoes, thinly sliced red onion, and capers if using, with the dressing until everything is evenly coated.
- Assemble the Wraps: Lay a tortilla flat on a clean surface. Spoon the chickpea Caesar salad mixture into the center of the tortilla. Sprinkle with vegan parmesan cheese or nutritional yeast if desired. Fold in the sides and roll tightly to form a wrap.
- Serve and Enjoy: Slice each wrap diagonally for an appealing presentation. Serve immediately or wrap in foil for packed lunches to enjoy later.
Notes
- Use well-drained chickpeas to avoid sogginess; rinse and pat dry before mashing.
- Prepare the vegan Caesar dressing ahead of time to deepen the flavor.
- Don’t over-mash chickpeas; leaving small chunks adds texture.
- Lightly warm tortillas to improve flexibility and enhance taste.
- Add fresh herbs like parsley or dill for added brightness and flavor complexity.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking required
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 4g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg