Main image of Chickpea Caesar Salad Wrap

Chickpea Caesar Salad Wrap

19 min

Meal

10 ingredients or less

On-the-go

This quick yogurt-based Caesar dressing is the star in this fast recipe. Quickly roasted chickpeas add a lovely texture to this delicious wrap.

Servings

Total

19 min

Prep

5 min

Cook

14 min

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Ingredients

Chickpea croutons

  • 1 cup (164 g)
    cooked chickpeas
  • 2 tsp (10 mL)
    olive oil
  • ¼ tsp
    salt

Yogurt Caesar dressing

  • ½ cup (120 mL)
    unsweetened soy yogurt
  • 2 Tbsp (30 mL)
    vegan mayonnaise
  • ½
    lemon, juiced and zested
  • 1 tsp (3 g)
    capers, finely minced
  • ½ tsp
    garlic powder
  • ¼ tsp
    salt
  • ¼ tsp
    ground black pepper

The wrap

  • 1 cup (164 g)
    cooked chickpeas
  • 2
    large (25 cm) tortilla wraps
  • 1½ cups (52 g)
    romaine lettuce, chopped
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Directions

  1. To make the chickpea croutons, cook the chickpeas, oil, and salt in a medium pan* over high heat, stirring often for 14 minutes, until golden. Then remove from the heat. The chickpeas will continue to crispen slightly as they cool.
  2. Meanwhile, in a small bowl, make the dressing by mixing the yogurt, mayo, nutritional yeast, lemon juice and zest, capers, garlic powder, salt, and pepper.
  3. To another bowl, mash the remaining chickpeas with half of the dressing.
  4. To assemble the wrap, place the tortilla wraps on a flat surface. Divide the lettuce, mashed chickpeas, and chickpea croutons between the wraps. If desired, toss the lettuce with the remaining dressing before assembling.
  5. Fold in the sides of the wrap, then fold the wrap upwards and over to seal in the fillings.
  6. Serve with any remaining dressing. Enjoy!

Notes

  • * Alternatively, in a microwave-safe bowl, add the chickpeas, olive oil, and salt. Mix to coat. Microwave for 7 minutes on medium-high power (600 W). Stir and microwave again for another 7 minutes. The chickpeas should be golden and lightly crispy. Use oven mitts when removing the chickpeas from the microwave.

Storage

  • The assembled wrap should be enjoyed the day it's made.
  • Unassembled components of the wrap can be stored in airtight containers in the fridge for up to 2 days. Note that the chickpeas will lose their crispiness when refrigerated.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 24%

large (25 cm) tortilla wrap

Proteins 47%

cooked chickpeas

unsweetened soy yogurt

nutritional yeast flakes

cooked chickpeas

Fruits & Veggies 29%

lemon

capers

romaine lettuce

Calcium

unsweetened soy yogurt

Fat

olive oil

vegan mayonnaise

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

Show nutrition info  

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Discussion & Rating

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OLA - May 11, 2022, 12:11 p.m.

IT'S BETTER


SCaff - May 4, 2022, 4:38 a.m.

Yum! We loved it. This will be a fast regular go-to. One non-vegan already a huge fan!

PUL Team - May 4, 2022, 7:38 a.m.

Oh, SCaff, it means so much. Thank you ✨


Daphne - April 18, 2022, 9:43 p.m.

These are delicious! Love your blog and your YouTube. Thanks for the recipes!

PUL Team - April 19, 2022, 8:01 p.m.

So happy to hear, Daphne, thank you 😊


Julia - April 13, 2022, 4:56 p.m.

Sooo good. I’m in love with this wrap.


Taylor - April 9, 2022, 9:59 p.m.

I'm in love with this wrap, especially the sauce. My husband and I made ours with our favorite almond yogurt, spinach, and opted for nuts and seeds instead of the chickpea croutons. We will probably make this every week because of how quick and delicious it was. Thank you!!

PUL Team - April 10, 2022, 11:40 p.m.

Mmm sounds delicious, Taylor, we're so glad it's being enjoyed!


Maja - March 27, 2022, 7:09 p.m.

This recipe is great! Simple and soooo satisfying!


Msantos - March 24, 2022, 11:51 p.m.

The chickpea Caesar wrap was phenomena easy to prepare super filling a must try

PUL Team - March 25, 2022, 1:26 a.m.

Thank you for the glowing review, Msantos, it means so much!


Emma - March 9, 2022, 1:35 p.m.

Never disappointed with your recipes - always so wholesome, simple and, most importantly, delicious!

PUL Team - March 10, 2022, 8:07 a.m.

Oh it means so much, Emma - you're too kind ✨


Ness - March 7, 2022, 10:58 p.m.

My husband made this today and it was delicious! The dressing was sooo good! Added some grape tomatoes for fun. Definitely making this again.

PUL Team - March 10, 2022, 7:50 a.m.

Mmm sounds delicious, Ness, thank you!


Romane - March 5, 2022, 2:43 p.m.

I made this recipe for so many of my friends ! It's super fast to make and original ! I usually have this ingredients at my place. The sauce is really good, I recommande this recipe.

PUL Team - March 5, 2022, 7:34 p.m.

So nice of you to make it for your friends, Romane! Thank you for the kind words ✨


María - March 3, 2022, 5:03 p.m.

This was sooo good!!! To be honest I wasn’t to sure about the sauce at first but when I took that first bite omg I fell in love! The flavors all together are amazing! I recommend!

PUL Team - March 4, 2022, 2:02 a.m.

Woop woop! We're so thrilled the wrap with the sauce were enjoyed, María, it's one of our favourites 😃


MJ - March 2, 2022, 1:44 a.m.

Hey! The 'Show Nutrition Info' link is broken :'( I'd really like to know if each serve of the wrap is around 600 calories. I'm going to try this recipe anyway and just use the info on the ingredients anyway, it just would have been helpful to know for my planning. I love what you're doing and majority of my cooking was made/inspired by watching your videos <3

PUL Team - March 2, 2022, 6:45 a.m.

Hey there, MJ, thanks for the heads up and our apologies for any confusion! We've gone in and the function should be working as intended. There is indeed approximately 600 per wrap, although kindly note as the disclaimer mentions that this is just an estimate. If you need specific nutrition information due to a medical condition, please consult with a healthcare professional, such as a dietitian 😊


Chrissy B. - Feb. 20, 2022, 1:56 p.m.

Amazing recipe. So versatile! I swapped out the lettuce for spinach and added red kidney beans for added fibre and protein. All the recipes I've tried from the PickupLimes website have come out great!

PUL Team - Feb. 20, 2022, 9:53 p.m.

Mmm sounds incredible, Chrissy! We're so happy the PUL recipes have been a success 🥰


Angela - Feb. 18, 2022, 11:48 p.m.

This looks so delicious!! I'll definetly give it a try.
I'd love to see more recipes for wraps like these, aswell as more nourish bowls! 💕

PUL Team - Feb. 19, 2022, 4:40 a.m.

So happy to hear, Angela! We'll note down a request for more wraps and nourish bowls as well. In the meantime in case you're interested and haven't already seen, you can find some using our recipe filter page here: pickuplimes.com/recipe/?sb=no…


Gosia - Feb. 17, 2022, 12:45 p.m.

This is incredibly delicious!!!!
Simple, quick, you don't need many ingredients.
I'm not vegan so I replaced plant-based yogurt with regular one.
Really mega yummy!
Greetings from Poland!

PUL Team - Feb. 19, 2022, 1:44 a.m.

Glad it was enjoyed, Gosia, and sending hugs to Poland 🤗


Alyssa - Feb. 15, 2022, 9:03 p.m.

SO good & filling, but not in a heavy way at all. So nourishing. I added a little leftover tempeh & avo, and added a dash of Dijon to the dressing. 10/10 and so happy to have leftovers for tomorrow :)

PUL Team - Feb. 16, 2022, 5:13 p.m.

Mmm that sounds incredible, Alyssa, thank you! We hope you enjoy the leftovers 😃


Mandy - Feb. 15, 2022, 6:01 p.m.

Loved it!! The crispy chickpeas are amazing in this wrap.

PUL Team - Feb. 16, 2022, 4:21 a.m.

So happy to hear, Mandy!


Collo - Feb. 11, 2022, 4:06 a.m.

Delicious


Katrina - Feb. 8, 2022, 4:41 a.m.

Was in a rush at the end of my day making this for the first time. The filling cam out a little wet for me but I'll pay attention more next time. Taste is great! I added some fermented carrots for more crunch. Can't wait to play around with picked onions, olives, nuts, and avocado in the future.

PUL Team - Feb. 8, 2022, 11:04 p.m.

Love the addition, Katrina, and we hope you enjoy experimenting with it 😃


Katie - Feb. 8, 2022, 12:27 a.m.

As someone recovering from an ED, your blurb about numbers as nutrition info almost made me cry! I've been hesitant to get back into the swing of veganism just because I'm afraid of triggering myself with calorie-related talk, but this just makes me feel so safe and excited to explore more of the website! This is such a great lunch option. The chickpea croutons are to die for (I used the microwave method) and the whole meal is super simple and tasty. Totally going to make it again. Thanks for the recipe!

PUL Team - Feb. 8, 2022, 10:54 p.m.

Oh dearest Katie, thank you for taking the time to share part of your story and positive feedback with us. It means so much to hear. Wishing you an abundance of health and wellness 🌻


Elise - Feb. 7, 2022, 6:46 a.m.

Love this recipe so much🥰 Definitely one of my weekly go-to meals😋


Nicole - Jan. 27, 2022, 7:48 p.m.

So so so yummy!! Added chopped walnuts, and diced celery + onion for extra crunch. Easy and quick delicious meal.

PUL Team - Jan. 27, 2022, 8:41 p.m.

Mmm those additions sound incredible, Nicole, thank you!


Jennifer lopez - Jan. 26, 2022, 8:55 p.m.

How much protien is this. Meal?

PUL Team - Jan. 27, 2022, 7:32 p.m.

Hi there Jennifer! There are roughly 28 grams of protein per serving. You can find the approximate nutrition information by clicking on the green "show nutrition info" button below the recipe. Kindly note that as the disclaimer mentions, this is just an estimate and if you need specific nutrition information due to a medical condition, please consult with a healthcare professional, such as a dietitian or physician. We hope this helps for now 🙂


Edna - Jan. 25, 2022, 1:53 p.m.

These wraps have no right to taste this GOOD!!!
Thank you so much for this deliciousness! This will definitely become my favorite quick lunch! <3

PUL Team - Jan. 27, 2022, 2:32 a.m.

Aw we're so happy to hear, Edna, enjoy 😃


Patricia - Jan. 24, 2022, 8:14 p.m.

Marvellous! So easy to make and the flavour was fantastic. Thanks so much again Sadia !!

PUL Team - Jan. 27, 2022, 1:31 a.m.

So happy it's being enjoyed, Patricia!


Varshini - Jan. 24, 2022, 10:07 a.m.

this is an amazing recipe every one should try this but i have a dout can i swap soy yogurt to plant based yogurt and i don't have vegan mayo can you tell and subtitution for vegan mayo

PUL Team - Jan. 26, 2022, 6:14 a.m.

Hey there, Varshini, so glad to hear! You can substitute soy yogurt for an alternative plant-based yogurt if that's more accessible. We'd recommend an unsweetened option for best results.

The mayonnaise helps the dressing be thick and creamy. You could omit it for a thinner dressing, or perhaps experiment with substituting it with dijon mustard, tahini, or plant-based sour cream. We haven't had a chance to test any of these out, but imagine they'll impact the taste and consistency. Adding spice to taste could balance it out. We hope this helps for now 😊


Ahmad - Jan. 22, 2022, 6:02 p.m.

This is super easy and so delicious! Thank you so much!


Tammy - Jan. 19, 2022, 11:37 p.m.

Just made for my family of 4. Hubby and kids loved them. Served ours on gf almond flour tortillas. Served with a side of steamed cauliflower, zuchini, and brussel sprouts. Was a perfect delicious meal!

PUL Team - Jan. 21, 2022, 5:13 a.m.

Mmm sounds delicious, Tammy, so glad it's been enjoyed!


Marta - Jan. 19, 2022, 10:06 a.m.

Hi! Wondering if I could also use oat yogurt, or would that taste weird? Thank you!

PUL Team - Jan. 19, 2022, 7:23 p.m.

Hey there, Marta, we haven't experimented with it, but imagine an unsweetened flavour would work! Oat yogurts tend to be a bit naturally sweeter, so you could also add more spices or lemon juice to taste if needed 😊

Tammy - Jan. 22, 2022, 12:38 a.m.

We used Plain Cashew Milk Yogurt and it was Delicious!


Delaney - Jan. 17, 2022, 8 p.m.

Just made this for lunch! Super simple and delicious. Adding this to my list of go-to’s. At this point all I eat are recipes from Sadia 🤣🤣

PUL Team - Jan. 18, 2022, 1:06 a.m.

Such a huge compliment, Delaney, it means so much!


Paula - Jan. 17, 2022, 12:33 a.m.

Just tried and it is amazing! Thanks for sharing


Gloria - Jan. 15, 2022, 1:47 p.m.

What garlic powder do you use? Looks very different to mine and I'm assuming it tastes better! Did you make it yourself?

PUL Team - Jan. 15, 2022, 8:19 p.m.

Hi Gloria! Our spices tend to be from our local grocery store Albert Heijn. I'm not sure the name of the brand to be honest, but any brand should be fine. If you feel yours might be duller in colour or flavour it may indicate the spice isn't as fresh, so perhaps checking your local store for a new garlic powder is one idea if desired 😊 I hope this helps for now!


Gabrielle - Jan. 15, 2022, 4:16 a.m.

This recipe was amazing! Had to make it twice this week - once with Gardein chickenless product.

PUL Team - Jan. 15, 2022, 8:03 p.m.

A delicious idea, Gabrielle, thank you 😊


Masielle - Jan. 14, 2022, 10:27 p.m.

This wrap is amazing, I added serrano peppers to the dressing and some avocado to the wrap, it’s sooo yummy, for sure I’m making this again. Greetings from Queretaro, Mexico!

PUL Team - Jan. 15, 2022, 12:26 a.m.

Ooo love the addition of pepper 😍 sending an abundance of love to Mexico, Masielle!


Kaylin - Jan. 14, 2022, 1:42 a.m.

This is so creative and tastes amazing! I added cucumbers.

PUL Team - Jan. 14, 2022, 5:20 p.m.

Mmm a lovely addition, Kaylin!


Milica - Jan. 13, 2022, 11:36 a.m.

Made these for our trip today. This wraps are insanely delicious. Creamy flavorful, beats a sandwich thats for sure!

PUL Team - Jan. 13, 2022, 8:55 p.m.

So glad it was enjoyed, Milica!


Amber - Jan. 12, 2022, 9:14 p.m.

Amazing! Definitely going to have to prep this dressing to have on hand for other salads. The lemon zest adds the perfect amount of zing! I've never been a fan of crispy chickpeas (weird, I know), but swapped those out for regular croutons I had on hand and it still tasted great.

PUL Team - Jan. 12, 2022, 10:54 p.m.

Hi Amber, thanks for sharing your experience with this one. Not weird at all, we all have our preferences! Croutons sound delicious 🙂


Joana D - Jan. 11, 2022, 10:26 p.m.

Quick to make, already had most of the ingredients and if you don't have tortillas it's still great on an open faced sandwich. Didn't have yogurt either and the sauce was still delighful! 10/10 would cook again

PUL Team - Jan. 12, 2022, 4:51 a.m.

A lovely idea, Joana - thank you for sharing your experience with it!


Teona - Jan. 11, 2022, 9:27 p.m.

So yummy! Made it twice in 3 days already. Was thinking to add some other ingredients, but it is delicious the way it is. Thanks for this quick and satisfying recipe! Love it

PUL Team - Jan. 12, 2022, 4:49 a.m.

Woop woop! Thank you for taking the time to share, Teona 🙂


Charlotte - Jan. 11, 2022, 7:29 p.m.

I loved this chickpea caesar salad in wrap form! The dressing is soo good and the crunchy chickpea croutons a wonderful addition for extra texture and flavour. I found this recipe both easy to make and incredibly delicious! 🤌🏻🌿

PUL Team - Jan. 12, 2022, 4:44 a.m.

Hi Charlotte! We're so happy the wrap was enjoyed. Thank you 😃


Althea - Jan. 9, 2022, 8:19 p.m.

This is EXCELLENT! I ate a wrap along with a hummus soup I had made. I felt like I was eating in a fine restaurant. This recipe is perfect as is. Thank you so much!

PUL Team - Jan. 10, 2022, 3:17 a.m.

Mmm pairing it with soup sounds divine 😍 Thank you, Althea!

Teona - Jan. 11, 2022, 9:28 p.m.

Hummus soup is like a chickpea soup, but creamy?

Althea - Jan. 11, 2022, 11:35 p.m.

Yes. It's creamy. It's like hummus, but hot and "liquidy." I found two hummus soup recipes online and combined them to make one.


Cris - Jan. 9, 2022, 2:52 p.m.

Hi Sadia,
Thanks so much for the recipe. I did it and it didn't take me more than 20 minutes.
I really enjoyed, satisfying and really fresh. I thought about to add another ingredients but the truth is that, the combination of the three ingredients you have suggested is simply perfect.

PUL Team - Jan. 10, 2022, 2:57 a.m.

Hi Cris! It means so much it was enjoyed, thank you 😃


Liz - Jan. 8, 2022, 6:43 p.m.

Can't wait to try this! I'm not a big fan of mayonnaise, though- could I just use more yogurt, or do you have any other suggestions to swap out the mayo?
Thank you!

PUL Team - Jan. 10, 2022, 1:52 a.m.

Hey there, Liz, thanks for the question! The mayo helps the dressing "emulsify" which basically helps it become thick and creamy. You could omit the mayonnaise for a thinner dressing, or perhaps experiment with substituting it with dijon mustard, tahini, or plant-based sour cream. We haven't had a chance to test it out, but imagine this will impact the taste and consistency. We'd recommend adding spices to taste, and some pulverized cashews for added thickness if desired. We hope this helps for now and you enjoy the recipe if you give it a try 😊

Liz - Jan. 10, 2022, 2:08 a.m.

Those are all great suggestions, thank you!


Nadika - Jan. 8, 2022, 5:50 p.m.

Quick and easy lunch that the entire family loved! We swapped out the capers for finely chopped pickles instead. Thank you PUL Team!

PUL Team - Jan. 10, 2022, 1:19 a.m.

A lovely substitution, Nadika, thanks for sharing!


Lena - Jan. 8, 2022, 5:24 p.m.

The sauce tastes sooo delicious! Thank you Sadia for the tecipe 🌞


Roxanne - Jan. 7, 2022, 6:50 p.m.

delicious!