No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Creamy, tangy chickpea salad with crunchy veggies wrapped in whole wheat tortillas, dressed with a smooth avocado-lime sauce for a refreshing plant-based picnic option. This sandwiches & wraps (vegan) ready in about 15 minutes pairs canned chickpeas, celery stalks, red bell pepper 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.

Prep: 15 min Serves 4 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, mash 1 can (15 oz) drained and rinsed chickpeas with a fork until mostly broken down but still slightly chunky.
  2. Step 2: Add 2 finely diced celery stalks, 1/2 medium finely diced red bell pepper, 2 thinly sliced green onions, and 2 tablespoons chopped fresh cilantro to the mashed chickpeas. Stir gently to combine.
  3. Step 3: In a small bowl, blend 1 medium ripe avocado, 2 tablespoons fresh lime juice, 1 minced garlic clove, 2 to 3 tablespoons water, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until smooth to create the creamy avocado dressing.
  4. Step 4: Pour the avocado dressing over the chickpea mixture and fold gently until all ingredients are well coated.
  5. Step 5: Lay out 4 large whole wheat tortillas and divide the chickpea salad evenly among them, placing the filling in the center of each tortilla. Fold in the sides and roll tightly to form wraps. Slice in half diagonally and serve chilled or at room temperature.

Frequently asked questions

How long does No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing take to make?

Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep canned chickpeas from drying out.

Can I substitute ingredients in No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is No-Bake Vegan Chickpea Salad Wraps with Avocado Dressing vegan?

Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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