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5.0 from 27 votes

Vegan Chicken Wrap [Smashed Chickpea Salad]

Smashed chickpeas, celery, pecans, crisp apple, and dried cranberries are smothered in a rich and creamy dressing for an unforgettable vegan chicken wrap.

Prep Time
30 mins
Total Time
30 mins
Servings: 6 Servings
Calories: 378 kcal
Course: Main Course , Salad , Appetizer
Cuisine: American , Canadian

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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 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

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

% 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.