No-Bake Chickpea Salad Wraps with Lemon-Tahini Dressing

By Lauren Mitchell, Test Kitchen Director · Reviewed 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 sandwiches & wraps (vegetarian) ready in about 15 minutes blends medium, grated carrot, medium, diced cucumber, medium, diced red bell pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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

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.