Chickpea salad wraps with sunflower seeds
Chickpea salad wraps with sunflower seeds are a nutritious option filled with protein and a satisfying crunch. Combining fresh vegetables, zesty flavors, and creamy chickpeas, they are perfect for lunch or a light dinner.
Cook time 10 min
Prep time 5 min
Ingredients:
15 oz chickpeas1/2 cup celery
2 tbsp onion
1/4 cup pickles
1 tbsp dill
1 garlic clove
1/2 tsp mustard
2 tbsp lemon juice
1/4 cup sunflower seeds
1 dash salt
1 dash black pepper
2 tortillas
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.
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!
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.
Chickpea salad wraps with sunflower seeds FAQ:
Store leftover chickpea salad wraps in an airtight container in the refrigerator. They are best eaten within 1-2 days to maintain freshness and prevent the tortillas from becoming soggy.
Yes, you can substitute chickpeas with other beans such as black beans, white beans, or kidney beans. However, keep in mind that the flavor and texture may vary slightly.
If the chickpea salad mixture tastes bland, consider adding more salt, black pepper, or a bit more lemon juice for acidity. You can also experiment with additional herbs or spices to enhance the flavor.
You can replace sunflower seeds with other nuts or seeds like pumpkin seeds, chopped walnuts, or sliced almonds for a similar crunch and nutritional profile.
To ensure the wraps are properly rolled, fold in the sides of the tortilla tightly and then roll from the bottom up securely to enclose the filling. The wraps should be snug but not so tight that they squeeze out the filling.
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.
Nutrition per serving
2 ServingsCalories 410kcal
Protein 18g
Carbohydrates 54g
Fiber 16g
Sugar 8g
Fat 14g
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