Smashed Chickpea Crunch Wraps

Smashed Chickpea Crunch Wraps (Vegan GF)

Easy, delicious lunchtime wraps filled with creamy hummus, smashed chickpeas, vibrant vegetables and crunchy tortilla chips. These wraps are ready in 10 minutes and are naturally vegan and gluten-free.

I am back with another amazing lunch recipe (after a while, I know) and this one is so special. It’s so great for the summer when you don’t want to spend time in the kitchen but want something quick and easy that you can then go and enjoy in the sunshine. It is also very picnic-friendly so you can wrap these up to go.

Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps

These Smashed Chickpea Crunch Wraps are:

  • Delicious and flavoursome
  • Packed with textures and crunchy tortilla chips
  • Healthy and packed with good-for-you ingredients
  • High in protein and fibre
  • Naturally vegan and gluten-free
  • Easy to make in 10 minutes
  • Great for lunch, dinner, meal prep and picnics
  • Versatile meaning you can change up the veggies
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps

There is not much to these Smashed Chickpea Crunch Wraps as they are actually very easy to make and require very little effort (win win) but offer maximum taste and texture! I love to play around with the fillings but always I return to the smashed chickpeas:

  • Chickpeas: I get these tinned and just drain and rinse them. You could try this recipe with another bean like cannellini or butterbeans.
  • Dairy-free yoghurt or mayonnaise: I also prefer to use dairy-free yoghurt as I prefer the taste but mayonnaise also works well. This adds the creamy texture to the smashed chickpeas.
  • Dijon mustard: for a little bit of heat. This almost resembles a “chickpea tuna” filling.
  • Lemon juice: for a little bit of tang. You could also use lime juice.
  • Red onion: this adds some crunch and flavour to the chickpea mix, and I alove using larger red spring onions, too, here. You can use regular spring onion or white onion, as well.
  • Fresh herbs: these make so much difference to the smashed chickpeas and my favourites are fresh parsley or coriander. I also think chive and mint would be really delicious.
  • Salt and pepper: make sure to season the filling well to really heighten the flavours.

That’s all there is for the filling: simply mash the chickpeas until chunky and stir in all of the other ingredients. This is a great filling for sandwiches, too, or for stuffing inside jacket baked potatoes or in a salad.

With the filling ready to go, now is time to make the wraps. They are so easy to layer up and wrap like a burrito. Here’s what goes into these Smashed Chickpea Crunch Wraps:

  • Tortilla wrap: I like to use either veg-based ones or seedy wholemeal wraps, but anything goes.
  • Hummus: I like my homemade smoked paprika hummus for these wraps but your favourite hummus will work well.
  • Salad: I love adding in some spinach or lettuce for the freshness and crunch.
  • Cucumber and red pepper: these are my favourite veggies to add to these Smashed Chickpea Crunch Wraps as I love the colour and texture. You can use any vegetables you like, such as carrot and other peppers.
  • Tortilla chips: this is the magic crunch in the wraps. I love the texture these add to the wraps and I used the delicious vegan sour cream and onion veg thins from Emily’s which are pea and bean based.
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps

To make these burrito wraps as easy to eat and transport, there are a few tricks I’ve learned:

  • Arrange the fillings: in the centre on the wraps.
  • Fold up from the bottom
  • Fold in the edges
  • Roll over like a burrito, tucking the edges in
  • Lay some string at both end of the wrap
  • Tie up the string to secure both ends
  • Slice in half

The Smashed Chickpea Crunch Wraps stay nicely in place and are easy to transport and eat. There’s nothing worse than a wrap falling apart… I love making these for a quick and filling lunch alongside some extra hummus and tortilla chips. They also travel well so you can add them into your lunchbox or picnics, too.

If you are looking for more easy lunch options, how about my:

Smashed Chickpea Crunch Wraps (Vegan GF)

  • Servings: 3
  • Difficulty: easy
  • Print

Easy, delicious lunchtime wraps filled with creamy hummus, smashed chickpeas, vibrant vegetables and crunchy tortilla chips. These wraps are ready in 10 minutes and are naturally vegan and gluten-free.

Ingredients

    For the chickpeas:
  • 1 tin chickpeas, drained and rinsed (drained weight 240g)
  • 1 tbsp dairy-free yoghurt/mayonnaise
  • 1 tsp Dijon mustard
  • 1 tbsp lemon juice
  • 1 small red onion, chopped very small
  • 1 tbsp chopped parsley/coriander
  • Salt and pepper
  • For the wraps:
  • 3 tortilla wraps
  • 6 tbsp hummus
  • 1 handful spinach or salad leaves
  • 100g cucumber
  • 1 red pepper
  • 40g tortilla chips*
  • Fresh parsley or coriander
  • To serve:
  • extra hummus, extra tortilla chips

Directions

  1. Make the smashed chickpeas: add the chickpeas to a bowl and mash with a fork to a chunky texture. Now add the yoghurt or mayonnaise, Dijon mustard, lemon juice, red onion, herbs, salt and pepper. Mix to combine.
  2. Thinly slice the cucumber and red pepper into strips.
  3. Spread each tortilla wrap with 2 tbsp of hummus in the centre of the wrap. Top with some spinach or salad leaves. Spoon over the smashed chickpea mix and top with cucumber, red pepper and fresh herbs, leaving a border around the edge of the wrap. Add on the tortilla chips.
  4. To wrap up neatly, fold the sides of the wrap inwards to cover the filling and fold the bottom part over the filling, tucking the sides in. Continue to hold the wrap as you roll the tortilla away from you to fold like a burrito.
  5. Tie both ends with some string and then slice down the middle. Serve with extra hummus and tortilla chips and enjoy straight away or keep for 1-2 days in the fridge.
  6. *I used the Vegan Sour Cream and Onion Veg Thins from Emily’s.
Smashed Chickpea Crunch Wraps
Smashed Chickpea Crunch Wraps

I look forward to hearing what you think of these Smashed Chickpea Crunch Wraps so please let me know what you think in the comments below. If you make these wraps, I would love to see them so please tag me in your creations – I am @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on TwitterFacebook and Pinterest  – please say hello!

With chickpea crunch wrap love x

6 thoughts on “Smashed Chickpea Crunch Wraps (Vegan GF)

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