Vegan Pecan Apple Chickpea Salad Wraps
User Reviews
5
Vegan Pecan Apple Chickpea Salad Wraps
Description
Vegan Pecan Apple Chickpea Salad Wraps combine mashed chickpeas with small diced crisp apples, coarsely chopped pecans, tart dried cherries, diced celery, fresh flat-leaf parsley, and chopped green onions. The dressing is made from tahini, maple syrup, Dijon mustard, apple cider vinegar, garlic powder, salt, pepper, and warm water, resulting in a creamy and mildly sweet flavor that complements the salad's crunchy, fresh elements.
The carefully balanced mix of soft mashed chickpeas, fruity-tart cherries, crunchy nuts, and fresh veggies wrapped in large spinach tortillas with leafy greens and shredded carrot delivers varied textures and earthy, sweet, and tart notes. This filling is flavorful enough on its own to be enjoyed as a salad or wrapped securely with a toothpick, making it portable and convenient.
Swapping nuts for seeds is possible, supporting allergy accommodations. The salad keeps well refrigerated for several days, allowing for meal prep. Adjust the dressing thickness by adding water gradually, ensuring it coats without overpowering. These wraps suit plant-based diets with a complex flavor and crisp texture.
Ingredients
- FOR THE SALAD:
- 1 chickpeas 15 ounce can, rinsed and drained
- 1 cup apple small diced; organic; honeycrisp variety
- ⅓ cup pecans coarsely chopped; raw or toasted
- ⅓ cup dried tart cherries
- 1 celery diced; from stalk
- 2 tablespoons flat-leaf parsley chopped; or substitute cilantro
- ¼ cup green onion chopped
- For the dressing:
- 3 tablespoons tahini brand preference: Soom Foods
- 2 teaspoons maple syrup pure; or use honey if not vegan
- 1 teaspoon Dijon mustard
- 1 teaspoon apple cider vinegar
- ¼ teaspoon garlic powder
- ¼ teaspoon salt plus more to taste
- black pepper lots of freshly ground
- 2-3 tablespoons water warm; to thin dressing
- For the wraps:
- 3 tortillas large; spinach variety or of choice
- 3-4 cups spinach organic
- ¾ cup carrot shredded
Instructions
- Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced apples, chopped pecans, tart cherries, celery, parsley and green onions.
- In a separate bowl, make the dressing: Add tahini, honey, dijon, apple cider vinegar, garlic powder, salt, pepper and warm water. Mix to combine until a creamy dressing forms. Add more water if necessary. I found that somewhere between 2-3 tablespoons was perfect.
- Add dressing to the chickpea salad. Stir to combine and coat all the ingredients with dressing. Taste and adjust as necessary. You may want to add more salt and/or pepper.
- Lay out spinach wraps and add about 1 cup of spinach, top with ¼ cup shredded carrots. Top with ⅓ of the chickpea salad mixture. Tightly roll up the wrap, tucking in the ends as you go. Secure tightly with a toothpick if necessary. Makes 3 large wraps! You can also eat the salad as is or put in lettuce wraps or swiss chard. Salad will stay good for 5 days in the fridge.
Notes
- Smaller 8-inch tortillas will yield about 4 servings instead of 3 large wraps.
- For nut-free versions, substitute pecans with roasted sunflower seeds without losing much texture.
- Tahini is sesame-based; if concerned about sesame allergy, consider alternative creamy dressings.
- This salad stays good refrigerated for up to 5 days, making it good for meal prepping.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3wraps
Amount Per Serving
Calories 558 kcal
% Daily Value*
| Serving | 1wrap | |
| Calories | 558cal | 28% |
| Carbohydrates | 76.3g | 25% |
| Protein | 16.2g | 32% |
| Fat | 23.5g | 36% |
| Saturated Fat | 3.5g | 18% |
| Fiber | 13.3g | 53% |
| Sugar | 18.2g | 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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