Chickpea Tomato Wrap

8 10 433
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 4
Chickpea Tomato Wrap
Health Highlights
High protein warm and comforting soup!


1 can (15oz) Chickpeas, canned, drained
1/2 cup Sun-dried tomato, packed in oil, drained
1/4 cup Mayonnaise, vegan
2 tbsp Parsley, fresh (chopped)
1 tsp Grainy mustard
1/2 tsp Sea Salt
1 bunch Spinach
4 large tortilla(s) Whole wheat tortilla (or lettuce wraps)


1. Using a potato masher or fork, mash your chickpeas in a medium bowl.


2. Stir in the tomatoes, Vegan mayo, parsley, mustard, and sea salt. Spread 1/4 of the mixture on a tortilla or lettuce wrap and top with a handful of spinach, roll it up.


3. Repeat with other wraps or save the remaining chickpea tomato salad for tomorrow’s lunch!


For a lighter option and grain=free

use iceberg lettuce or another lettuce that you enjoy to use as a wrap

Nutritional Highlights


are an excellent source of plant-based protein, they are high in fiber and provide the ability to improve digestion and stabilize blood pressure

Nutrition Facts

Per Portion

Calories 433
Calories from fat 144
Calories from saturated fat 41
Total Fat 15.9 g
Saturated Fat 4.6 g
Trans Fat 0
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 4.8 g
Cholesterol 3.6 mg
Sodium 1161 mg
Potassium 1062 mg
Total Carbohydrate 63 g
Dietary Fiber 16.2 g
Sugars 7.3 g
Protein 17.9 g

Dietary servings

Per Portion

Grain 2.1
Meat Alternative 0.6
Vegetables 4.0

Energy sources


Meal Type(s)