Vegan Creamy Sun-Dried Chickpea

There's something wonderfully satisfying about biting into a wrap filled with creamy, tangy goodness that actually keeps you full. I discovered these chickpea wraps on a Tuesday when I was tired of the same lunch rotation and had a can of chickpeas staring at me from the pantry. The sun-dried tomatoes came from an impulse buy weeks earlier, and somehow they found their perfect match in that humble legume. What started as kitchen experimentation became my go-to lunch that I now make on Sundays for the week ahead.

I made these for a friend who'd just gone vegan, and I'll never forget her surprise when she realized there was no chicken in the wrap. She kept asking what my secret ingredient was, and honestly, the secret was just treating the chickpeas with respect, mashing them enough to create that tender texture but leaving some texture for interest. That moment made me realize how much plant-based cooking is about texture and flavor balance, not substitution.

Ingredients

• Chickpeas (2 cans): The foundation of everything here, and mashing them to the right consistency is what creates that satisfying chicken-like texture that makes this wrap so craveable.
• Vegan mayonnaise (1/2 cup): This is your binding agent and creates the creamy base, so grab a quality brand that tastes good on its own.
• Dijon mustard (1 tablespoon): A small amount adds sharp, sophisticated flavor that keeps this from tasting one-dimensional.
• Sun-dried tomatoes in oil (1/2 cup): The tangy, concentrated flavor here is what makes people ask for the recipe, so don't skip them or swap them for regular tomatoes.
• Celery (2 stalks): Finely diced celery gives you the crunch and freshness that balances the richness of the mayo.
• Red onion (1/4 cup): The sharpness of raw red onion cuts through everything beautifully and keeps your palate interested.
• Fresh parsley (2 tablespoons): This adds a bright, herbaceous note that feels fresh rather than heavy.
• Lemon juice (1 tablespoon): Citrus is your secret weapon for making everything taste brighter and more complex.
• Garlic powder and smoked paprika: These two spices work together to create depth and a subtle smoky warmth throughout.
• Large flour tortillas (4): Sturdy wraps that can hold all the filling without tearing, or use gluten-free if that's your preference.
• Mixed salad greens (2 cups): Baby spinach or arugula add nutrition and a peppery edge that complements the creamy filling.
• Carrot and cucumber: These provide the fresh crunch and visual appeal that make the wrap feel light despite being protein-packed.

Instructions

Air fry, roast, reheat, and dehydrate meals quickly for crispy snacks and easy weeknight dinners.

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Prepare your chickpeas:

Drain and rinse your chickpeas, then place them in a large bowl and grab a fork or potato masher. Mash them until most are broken up but you still see some whole chickpea pieces peeking through, creating that tender, slightly chunky texture that mimics chicken salad.

Build the creamy base:

Add the vegan mayo, Dijon mustard, sun-dried tomatoes, celery, red onion, parsley, lemon juice, garlic powder, and smoked paprika to the chickpeas. Stir everything together until creamy and cohesive, then taste and adjust your salt and pepper, trusting your instincts about what needs more brightness or depth.

Layer your wraps:

Lay out each tortilla and scatter a handful of greens down the center, followed by some julienned carrot and cucumber slices. This creates a bed that prevents the wrap from getting soggy while adding freshness and crunch.

Fill generously:

Spoon about 1/2 to 3/4 cup of your chickpea salad onto each wrap, piling it in a line down the middle. Don't be shy here, as the greens underneath will support the weight and create a satisfying bite.

Roll tightly and serve:

Starting at one side, roll the tortilla tightly toward you, tucking in the sides as you go to keep everything contained. Slice each wrap in half diagonally for an elegant presentation, and serve immediately while everything is fresh and crisp.

Save

One afternoon my mom came over and skeptically asked if I was really vegan now, and I made her a wrap without announcing what it was. She ate the whole thing and said it tasted like the chicken salad sandwiches she used to make, which made me genuinely happy in a way that surprised me. That's when I understood that good food isn't about what's missing, it's about what you deliberately put in and the care you take while doing it.

Why This Wrap Works as Your New Lunch

The beauty of this wrap is that it doesn't feel like a compromise or a diet meal, it feels like something you're choosing because it tastes wonderful. The combination of creamy and crunchy, tangy and savory, happens naturally without any fussy techniques or hard-to-find ingredients. Once you make it once, you'll have it memorized and can throw it together in minutes, making it perfect for those weeks when you're juggling too many things.

Customization That Actually Makes It Better

These wraps are endlessly flexible depending on what you have on hand or what sounds good. The base of chickpea salad is sturdy enough to support other vegetables, greens, or fresh herbs without falling apart. Some days I add avocado for extra richness, other times I swap in fresh basil or dill to change the entire flavor profile while keeping the same structure.

Making These Wraps Your Own

Pay attention to how you feel eating this, and adjust based on your actual preferences rather than following the recipe exactly. If you like things tangier, add more lemon juice and sun-dried tomatoes. If you find the mayo-based filling too rich, thin it with a splash of plant-based milk or lemon juice to lighten it up.

• Toast your wraps lightly in a dry skillet before filling for a subtle nuttiness and better structural integrity.
• Prep your vegetables the night before but keep them separate from the chickpea salad to prevent sogginess.
• Make a double batch of the chickpea salad and use the extras as a dip for crackers or stuffed into vegetables for meal prep variety.

Provides cushioned comfort while cooking, prepping meals, washing dishes, and standing longer in the kitchen.

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Save

These wraps became a staple in my kitchen because they proved that vegan food doesn't have to be complicated or taste like anything's missing. Now I make them whenever I want something nourishing that doesn't require thinking too hard, and I've yet to have one that disappointed me.

Kitchen Guide

→ How do I achieve the perfect creamy texture for the chickpea filling?

Use a fork or potato masher to gently mash the chickpeas, leaving some texture for bite. Stir in vegan mayonnaise and mustard until well combined to create a smooth, creamy mixture.

→ Can I substitute sun-dried tomatoes with fresh tomatoes?

While fresh tomatoes add moisture, sun-dried tomatoes bring concentrated tang and sweetness that enhance flavor depth. If substituting, consider drying fresh tomatoes slightly or adding a touch of vinegar for balance.

→ What are some wrap alternatives for dietary needs?

Gluten-free tortillas, lettuce leaves, or collard greens make excellent substitutes, maintaining the wrap format while accommodating gluten-free or low-carb preferences.

→ How can I add extra creaminess without dairy?

Incorporate sliced avocado into the filling or atop the wrap. It enhances richness and complements the chickpea's texture naturally.

→ Is it possible to prepare this filling ahead of time?

Yes, the chickpea mixture can be made a day in advance and stored in the refrigerator. This allows flavors to meld and makes assembly quicker when ready to serve.