Vegan Chicken Wrap [Smashed Chickpea Salad]
User Reviews
5
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Prep Time
30 mins
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Total Time
30 mins
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Servings
6 Servings
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Calories
378 kcal
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Course
Main Course, Salad, Appetizer
Vegan Chicken Wrap [Smashed Chickpea Salad]
Description
The Vegan Chicken Wrap combines chickpeas gently smashed to create a hearty base, mixed with fresh apple and celery for crispness and pecans and cranberries for added texture and subtle sweetness. The dressing, made from cashew nuts, apple cider vinegar, poultry seasoning, and garlic powder, provides a creamy, tangy coating that blends the salad components. Wrapped in spinach and whole grain tortillas, the salad stays enclosed and easy to eat. Optional grilling on a panini press crisps the wrap and seals it for neat handling.
Its balance of fresh, crunchy, and creamy textures makes this wrap suitable for lunch or light dinner. The salad mixture can be prepared ahead and combined with dressing just before serving for freshness. Different tortilla types can be used to adjust calories or dietary needs. The recipe accommodates variations in dressing prep based on blender capabilities.
Prepping the salad and dressing separately and storing them chilled for up to three days allows for easy assembly later. Apples should be diced last to prevent browning, and soaked cashews can aid blending if a less powerful blender is used. The optional vegan ranch dip complements the wrap but is not mandatory.
Ingredients
For the Salad
- 1.5 cups chickpeas cooked or canned (approx. 15oz can)
- 1 cup apple diced, approx. 1 small apple, Granny Smith
- ½ cup celery diced, approx. 1 medium rib
- ⅓ cup pecans roughly chopped
- ¼ cup cranberries dried, unsweetened
For the Dressing
- ½ cup cashew nuts raw
- ¼ cup water 1-2 tablespoons
- 2 tablespoons apple cider vinegar
- 1 teaspoon poultry seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon salt sea salt
For the Wrap
- 3 cups baby spinach
- 6 ten-inch tortilla wrap gluten-free if needed, whole grain
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.
Notes
- A small blender is best for the dressing; if unavailable, double the dressing ingredients and freeze half for future use.
- If blender power is limited, soak cashews in hot water for 20-30 minutes before blending to soften them.
- Dice apples last to minimize browning; once mixed into the salad, browning is not a concern.
- The salad with dressing can be refrigerated in a sealed container for up to 3 days.
- For lower calorie wraps, try lettuce or swiss chard leaves, or enjoy the salad alone.
- Tortilla wrap nutritional content varies; choose based on your dietary requirements.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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