Main image of Chickpea Caesar Salad Wrap

Chickpea Caesar Salad Wrap

19 min

Meal

10 ingredients or less

No-bake

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 (185 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
  • 2 Tbsp (4 g)
  • 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 (185 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

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.

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Discussion & Rating

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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!