Vegan Chicken Wrap [Smashed Chickpea Salad]
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
30 mins
-
Total Time
30 mins
-
Servings
6 Servings
-
Calories
378 kcal
-
Course
Main Course, Salad, Appetizer
Vegan Chicken Wrap [Smashed Chickpea Salad]
Report
Smashed chickpeas, celery, pecans, crisp apple, and dried cranberries are smothered in a rich and creamy dressing for an unforgettable vegan chicken wrap.
Share:
Ingredients
For the Salad
- 1.5 cups chickpeas cooked or canned (approx. 15oz can)
- 1 cup granny smith apple diced, approx. 1 small apple
- ½ cup celery diced, approx. 1 medium rib
- ⅓ cup pecans roughly chopped
- ¼ cup dried unsweetened cranberries
For the Dressing
- ½ cup raw cashews
- ¼ cup +1-2 tablespoons water
- 2 tablespoons apple cider vinegar
- 1 teaspoon poultry seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
For the Wrap
- 3 cups baby spinach
- 6 ten-inch whole grain tortilla wraps gluten-free if needed
Optional for Dipping
- vegan ranch dip
Instructions
- Add all the dressing ingredients to a small blender and process until smooth. Taste for salt and pepper, add some if needed, and then set aside. NOTE: A small blender works best since the quantities are small. A large blender will not blend as smoothly.
- Place the chickpeas in a medium mixing bowl and use a potato masher or large fork to smash most of the chickpeas. (Don't worry about getting every single one.) Then add the remaining salad ingredients and the dressing you just made and mix well.
- Lay out the six tortilla wraps, and divide the baby spinach and salad between them. Start with the spinach in the center of your wrap, followed by ⅙ of your salad on top. Fold the top and bottom, and then fold the remaining opposite sides to create a neat pocket so the filling won't fall out.
- Optional: Use a panini press to grill your wraps, folded side down to seal them. This adds a little crunch and beautiful grill lines. Plus, it keeps the wraps neatly sealed. You may then cut each wrap in half and serve.
- Alternatively, you may cut your wraps into pinwheels. For this method, add the spinach and salad to the bottom side of the tortilla. Then tightly roll it from the bottom up. Grill it seal side down to secure. Then slice it in approximately 2-inch intervals.
Equipments used:
Notes
- A small blender works best to make this salad dressing since the quantities are small. A large blender will not blend as smoothly because there won't be enough ingredients for the blades to catch.
- A small blender works best to make this salad dressing since the quantities are small. A large blender will not blend as smoothly because there won't be enough ingredients for the blades to catch.
- If you don't have a small blender, double up the dressing ingredients and freeze half for later use.
- If you don't have a powerful blender (I used a Ninja single serve), soak the cashews in hot water for 20-30 minutes first to soften them. Then drain and blend with the remaining dressing ingredients.
- Cut the apples last to prevent them from browning. Once mixed with the dressing, they will not brown.
- You may prepare the salad and dressing in advance. Mix the salad with the dressing and refrigerate in a sealed container for up to 3 days.
- For fewer calories, use lettuce wraps or swiss chard instead of tortilla wraps. Or skip the wrap and enjoy it as a salad.
- The nutritional information below is for ONE vegan chicken wrap which represents one-sixth of the salad and dressing with one ten-inch whole grain tortilla wrap.
- NOTE that different brands of tortilla wraps vary greatly in calories, fat, and ingredients. Choose wraps that fit your dietary needs.
- NOTE that different brands of tortilla wraps vary greatly
Nutrition Information
Show Details
Calories
378cal
(19%)
Carbohydrates
54g
(18%)
Protein
13g
(26%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Sodium
441mg
(18%)
Potassium
526mg
(15%)
Fiber
10g
(40%)
Sugar
10g
(20%)
Vitamin A
1479IU
(30%)
Vitamin C
6mg
(7%)
Calcium
127mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Calories | 378cal | 19% |
| Carbohydrates | 54g | 18% |
| Protein | 13g | 26% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 441mg | 18% |
| Potassium | 526mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 10g | 20% |
| Vitamin A | 1479IU | 30% |
| Vitamin C | 6mg | 7% |
| Calcium | 127mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
Other Recipes
You'll Also Love
Smashed Chickpea, Avocado, and Pesto Salad Sandwich
American, International, Vegetarian, Vegan, gluten-free
4.7
(9 reviews)
Quinoa Veggie Wrap With Homemade Zesty Italian Dressing (Gluten-Free I Vegan)
American
5.0
(72 reviews)
