Rainbow Chickpea Salad Wraps
A colorful, no-cook salad packed with protein and crunch, ideal for lunchboxes or quick dinners. Kids will beg for seconds. This american-inspired kid friendly (high-protein) ready in about 15 minutes pairs diced cucumber, shredded carrots, chopped red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 410 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
- 2 cans (15 oz each), drained and rinsed chickpeas
- 1 cup diced cucumber
- 1 cup shredded carrots
- 1/2 cup chopped red bell pepper
- 1/2 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp, chopped dill
- 1/4 tsp salt
- 4 whole-wheat tortillas
Instructions
- Step 1: In a large bowl, mash 2 drained and rinsed chickpea cans with a fork until mostly smooth but still slightly chunky (about 1 minute).
- Step 2: Add 1 cup diced cucumber, 1 cup shredded carrots, and 1/2 cup chopped red bell pepper to the chickpeas. Stir to combine.
- Step 3: Mix in 1/2 cup plain Greek yogurt, 1 tbsp lemon juice, 1 tbsp chopped dill, and 1/4 tsp salt. Fold gently until evenly distributed and creamy.
- Step 4: Spoon 3/4 cup chickpea mixture onto each whole-wheat tortilla. Fold in the sides, then roll tightly to form a wrap. Slice in half diagonally.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Rainbow Chickpea Salad Wraps 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 Rainbow Chickpea Salad Wraps?
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 diced cucumber from drying out.
Can I substitute ingredients in Rainbow Chickpea Salad Wraps?
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 Rainbow Chickpea Salad Wraps 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 Rainbow Chickpea Salad Wraps high-protein?
Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★☆☆
It was fine. Came out a bit bland for my taste.
