Chickpea Salad Wraps with Lemon-Tahini Dressing

By AislePrompt Editorial · Published 2026-06-26 · Updated 2026-06-26

A refreshing plant-based wrap combining spiced chickpeas and crisp vegetables, dressed with a tangy lemon-tahini sauce, perfect for an outdoor picnic. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs canned chickpeas, carrot, cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 medium, grated carrot
• 1/2 medium, diced cucumber
• 1/2 medium, diced red bell pepper
• 1/4 small, finely chopped red onion
• 2 tbsp, chopped fresh parsley
• 4 large whole wheat tortillas
• 3 tbsp tahini
• 2 tbsp fresh lemon juice
• 1 small clove, minced garlic
• 2 tbsp water
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp extra virgin olive oil

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium bowl, mash 1 can (15 oz) drained chickpeas lightly with a fork until chunky but not pureed.
2. Step 2: Add 1 grated medium carrot, 1/2 diced cucumber, 1/2 diced red bell pepper, 1/4 finely chopped small red onion, and 2 tbsp chopped fresh parsley to the chickpeas; stir gently to combine.
3. Step 3: In a small bowl, whisk together 3 tbsp tahini, 2 tbsp fresh lemon juice, 1 minced small garlic clove, 2 tbsp water, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper until smooth and creamy.
4. Step 4: Drizzle 1 tbsp extra virgin olive oil into the tahini dressing, whisking again to emulsify.
5. Step 5: Pour the dressing over the chickpea-vegetable mixture, tossing gently until everything is evenly coated.
6. Step 6: Lay 4 large whole wheat tortillas flat on a clean surface and divide the chickpea salad evenly among them, placing the filling in the center.
7. Step 7: Fold the sides of each tortilla over the filling and roll tightly into wraps, then slice in half diagonally.
8. Step 8: Wrap the sandwiches in parchment paper or foil for easy transport and serve chilled or at room temperature.