Chickpea salad wraps with sunflower seeds

Enjoy a refreshing and nutritious Chickpea Salad Wrap with Sunflower Seeds that's perfect for lunch or a light dinner. This easy-to-make recipe combines chickpeas, celery, onions, pickles, fresh dill, garlic, mustard, lemon juice, and crunchy sunflower seeds, all wrapped in soft tortillas. A dash of salt and black pepper completes this delicious, plant-based meal. Ideal for those looking for a quick, healthy, and flavorful option.

  • 31 Mar 2025
  • Cook time 10 min
  • Prep time 5 min
  • 2 Servings
  • 12 Ingredients

Chickpea salad wraps with sunflower seeds

Chickpea salad wraps with sunflower seeds are a delicious, nutritious, and easy-to-make meal option. Packed with protein from chickpeas and a delightful crunch from sunflower seeds, these wraps make for a perfect lunch or light dinner. The combination of fresh vegetables and zesty flavors ensures every bite is satisfying and wholesome.

Ingredients:

15 oz chickpeas
430g
1/2 cup celery
50g
2 tbsp onion
20g
1/4 cup pickles
36g
1 tbsp dill
0.55g
1 garlic clove
3g
1/2 tsp mustard
2.50g
2 tbsp lemon juice
30g
1/4 cup sunflower seeds
36g
1 dash salt
0.40g
1 dash black pepper
1/10g
2 tortillas
90g

Instructions:

1. Prepare Chickpeas:
- Using a fork or potato masher, lightly mash the drained and rinsed chickpeas in a large mixing bowl. You want them to be broken down but still have some chunky texture.
2. Chop Vegetables:
- Finely chop the celery, onion, and pickles. Ensure they are bite-sized pieces for even distribution in the wraps.
3. Combine Ingredients:
- Add the chopped celery, onion, pickles, and fresh dill to the bowl with the mashed chickpeas. Mix well.
4. Season the Mixture:
- Add the minced garlic and mustard to the chickpea mixture. Drizzle in the lemon juice and stir until all ingredients are well combined.
5. Add Sunflower Seeds:
- Stir in the sunflower seeds. These will add a delightful crunch to the wraps.
6. Season to Taste:
- Add a dash of salt and black pepper to taste. Mix thoroughly to ensure even seasoning.
7. Prepare Tortillas:
- Lay out the two tortillas on a flat surface. If you prefer warm wraps, you can lightly heat the tortillas in a dry skillet for a few seconds on each side.
8. Assemble Wraps:
- Divide the chickpea salad mixture evenly between the two tortillas. Spread the mixture down the center of each tortilla.
9. Wrap It Up:
- Fold in the sides of the tortilla, then roll up from the bottom to enclose the filling.
10. Serve:
- Cut the wraps in half, if desired, and serve immediately. Enjoy your Chickpea Salad Wraps with Sunflower Seeds!

Tips:

- Mash the chickpeas slightly using a fork or potato masher to create a more cohesive texture for the salad.

- Toast the sunflower seeds lightly in a skillet before adding them to the salad for an extra layer of flavor.

- Feel free to customize the wraps by adding other fresh vegetables like bell peppers, cucumber, or shredded carrots for added crunch and nutrition.

- For a vegan option, ensure the tortillas are free from animal products.

- Add a bit of your favorite hot sauce or a dash of smoked paprika for an added kick of flavor.

- Refrigerate the chickpea salad before assembling the wraps to allow the flavors to meld together, making it even more delicious.

These chickpea salad wraps with sunflower seeds are not only tasty but also incredibly versatile. They can be enjoyed as a quick meal at home or packed for lunch on the go. The simple preparation and readily available ingredients make this recipe a staple in any kitchen. Enjoy the delightful textures and flavors, and feel good knowing you're eating something healthy and filling.

Nutrition Facts
Serving Size350 grams
Energy
Calories 410kcal20%
Protein
Protein 18g11%
Carbohydrates
Carbohydrates 54g16%
Fiber 16g40%
Sugar 8g8%
Fat
Fat 14g17%
Saturated 1.60g5%
Cholesterol 0.00mg-
Vitamins
Vitamin A 8ug1%
Choline 70mg13%
Vitamin B1 0.16mg13%
Vitamin B2 0.14mg11%
Vitamin B3 2.34mg15%
Vitamin B6 1.31mg77%
Vitamin B9 110ug28%
Vitamin B12 0.00ug0%
Vitamin C 8mg9%
Vitamin E 5mg35%
Vitamin K 16ug13%
Minerals
Calcium, Ca 150mg12%
Copper, Cu 0.74mg82%
Iron, Fe 4.03mg37%
Magnesium, Mg 120mg29%
Phosphorus, P 530mg43%
Potassium, K 670mg20%
Selenium, Se 22ug39%
Sodium, Na 560mg37%
Zinc, Zn 3.10mg28%
Water
Water 250g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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