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 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:
Instructions:
- 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.
- Finely chop the celery, onion, and pickles. Ensure they are bite-sized pieces for even distribution in the wraps.
- Add the chopped celery, onion, pickles, and fresh dill to the bowl with the mashed chickpeas. Mix well.
- Add the minced garlic and mustard to the chickpea mixture. Drizzle in the lemon juice and stir until all ingredients are well combined.
- Stir in the sunflower seeds. These will add a delightful crunch to the wraps.
- Add a dash of salt and black pepper to taste. Mix thoroughly to ensure even seasoning.
- 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.
- Divide the chickpea salad mixture evenly between the two tortillas. Spread the mixture down the center of each tortilla.
- Fold in the sides of the tortilla, then roll up from the bottom to enclose the filling.
- 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 Size | 350 grams |
| Energy | |
| Calories 410kcal | 20% |
| Protein | |
| Protein 18g | 11% |
| Carbohydrates | |
| Carbohydrates 54g | 16% |
| Fiber 16g | 40% |
| Sugar 8g | 8% |
| Fat | |
| Fat 14g | 17% |
| Saturated 1.60g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 8ug | 1% |
| Choline 70mg | 13% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.14mg | 11% |
| Vitamin B3 2.34mg | 15% |
| Vitamin B6 1.31mg | 77% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 8mg | 9% |
| Vitamin E 5mg | 35% |
| Vitamin K 16ug | 13% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.74mg | 82% |
| Iron, Fe 4.03mg | 37% |
| Magnesium, Mg 120mg | 29% |
| Phosphorus, P 530mg | 43% |
| Potassium, K 670mg | 20% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 560mg | 37% |
| Zinc, Zn 3.10mg | 28% |
| 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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