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Chickpea Caesar Salad Wrap
19 min
Main
10 ingredients or less
Budget-friendly
Servings
Total
19 minPrep
5 minCook
14 minSwap out
soy
gluten
Free from
peanut
tree nut
sesame
Ingredients
Chickpea croutons
-
1 cup (165g)cooked chickpeas, for cooking
-
2 tsp (10ml)olive oil
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¼ tspsalt
Yogurt Caesar dressing
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½ cup (130g)unsweetened soy yogurt
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½lemon, zested, juiced
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1 tsp (3g)capers, minced
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½ tspgarlic powder
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¼ tspsalt
-
¼ tspground black pepper
Mashed chickpea filling & wrap assembly
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1 cup (165g)cooked chickpeas, for mashing
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2large soft flour tortillas
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1½ cups (55g)romaine lettuce, chopped
Make your own
Directions
- To make the chickpea croutons, add the chickpeas, oil, and salt to a medium pan* over high heat. Cook and stir often for 14 minutes, until golden. Then set aside. The chickpeas will become more crisp as they cool.
- Meanwhile, in a small bowl, mix together all of the dressing ingredients. In another bowl, mash the chickpeas reserved for the wrap. Mix the mashed chickpeas with half of the dressing.
- To assemble, add the lettuce on the wrap, followed by the mashed chickpeas, chickpea croutons, and drizzle the dressing overtop.
- Fold in the sides of the wrap, then roll the wrap shut. Serve with any remaining dressing on the side, and enjoy!
Notes
- * Alternatively, mix the chickpeas, oil, and salt in a bowl. Microwave for 7 minutes at 600 W. Stir and microwave again for another 7 minutes, or until golden. The serving of chickpeas for croutons is separate from the chickpeas set aside for the wrap.
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
Watch it step-by-step!
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 soft flour tortilla
Proteins 46%
• cooked chickpeas
• unsweetened soy yogurt
• nutritional yeast flakes
• cooked chickpeas
Fruits & Veggies 30%
• lemon
• capers
• romaine lettuce
Calcium
• unsweetened soy yogurt
Fat
• olive oil
• vegan mayonnaise
Nutrition info
Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.
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I didn't have yogurt so I just added a little more mayo! Had a bit of a dry wrap filling but I think it worked out fine. It really hits the spot and the hint of lemon works sooooooo well. Cant wait to make it again
Yummy! And so easy
Love this recipe! Just tried it for the first time and it’s so great for meal prep. That dressing is delicious!
The first time, I used tortillas that were too big, but I’ve made them twice since then with normal tortillas and they’re perfect. So delicious and surprisingly filling - my partner loves them! Very easy to whip up with a mini food processor too 👍🏼 thank you! 😍
It took me at least twice as long to make as stated, but the result was delicious :)
I've made this so many times already - perfect for a quick lunch and tastes so good!!
It's super easy to make, very filling and fresh. I loved the crispy chickpeas, I think I will make them randomly as a snack in the future.
Approved!!
So easy to make and yummy to eat! Better than any chicken wrap out there. Used minced gherkins instead of capers just because I didn't have them on hand. Husband says this one has to go into the list of make-agains!
Just absolutely incredible 😋
This was a miss for me. Love the concept but the execution didn’t pan out.
This was so good! Definitely making it again!
Delicious
Delicious!
I really enjoyed this one, especially the chickpea croutons were amazing.
This is amazing! Just finished eating this and it was sooo goood! I didn't deviate at all except when it came to the yogurt, i had unsweetened coconut yogurt instead, and the dressing is so good you would lick the spoon. The chickpea croutons were a perfect touch for added depth in texture and flavor. Plus, this was so fast to make if you have cooked chickpeas on hand. I can't wait to make this again!
I made this yesterday for my dinner at work. I only had one small can of chickpeas so I took them for the croutons and swapped the other half for kidney beans. Since I only had two small tortillas left I decided they will make a perfect dinner instead of a big one.
I really, really enjoyed my meal! It was delicious, satisfying but not filling in a bad way (like „uh, need to rest now for a couple of hours) .
I will definitely make them again! 💚
very simple! fresh and tasty.
Really enjoyed this. I used my own homemade ongoing coconut yoghurt in the sauce. Will probably add some of my curtido to it next time just to add a little extra in the flavours.
It was really good, just a tip I tried it with an oat wrap and the taste doesn’t work with it. I should have gotten a normal wrap that was on me. But it was really good, easy, and fast
Really easy and quick to make, as well as tasty! Although I'll add some tomatoes or other veggies to add some more flavour to it in the future.
Just food prepped them for the week and added a romaine, carrot, radish mix and a little cucumber for some crunch and suprise taste. I had a sneak bite and I love them.
Delicious and super filling! 😋
Fast, nutritious, and delicious, just what I needed 😁 I don’t care for capers so I switched them for olives and it worked just fine.
My husbands sound effects means it's an absolutely winner. Our summer 'Taco Tuesday'
Easy to make but tastes kind of plain.
The best!!! We make these on repeat 😋. So easy & tasty.
You just know I love this recipe..! And everyone else does too!
We've added some sun-dried tomatoes in there for a little color and more flavor and it was delicious! We'll revisit again!
Really tasty!
I got a little confused about what I was doing with the Chickpeas, I ended up cooking all of them before looking at the next step and seeing that I was supposed to mash some of them? It was still delicious but next time I'll make sure not to crisp them all, it would possibly be good to make that direction a little clearer? Otherwise absolutely stella as always, thanks x
Really good!
Lovely recipe and very easy to prepare! Makes for a good, protein packed lunch.
I've been making these wraps almost weekly since the start of the year- one of my go-to lunches. I love them - very easy to make and one of my favourites from the app so far!
Loved it!
Excellent
Love it :) for days when "i have nothing in my fridge".
Eating it right now this has NO RIGHT to be so g o o d! absolutely one of my favorites.
Absolutely delicious! We baked the chickpeas in the airfryer. It also worked perfectly.
Just made it fpr dinner today, so so good! I made extra for tomorrow’s lunch 💚
Amazing ❤️❤️❤️
I’m addicted to these! What I great and healthy idea. I use 2 smaller tins of chickpeas for this. I add some extra yoghurt and seasoning to the mashed part of chickpeas and divide everything to 8 small wraps (as the ones I buy are not so big). I also tried using 1 tbsp of miso paste instead of 1 tbsp of nutri yeast and it gave the sauce more flavour. Thank you so much for this recipe!🥬🌯
Yummy!!
Really easy to make and delicious!
Perfect quick lunch or Dinner😌
Absolutely amazing! My 3 year old made it with me, and she was licking her fingers when we were done. This is an welcomed addition to the "clean plate club" in our household. And so quick to make!
This was more sauce-y then what I prefer so I may cut down the yogurt or maybe just put less filling next time. I was surprised that the Caesar dressing was better than I expected and I thought I would hate the capers but didn't. I'm going to try this next time just as a salad 😊.
Great recipe and very easy!
So delish! I’m usually, neither, a wrap or a Caesar salad lover, but this one is so delicious with the super lemony and creamy dressing and the mix of smashed and crunchy chickpeas.
So delicious! Ive been looking for some interesting vegan sandwich fillings that aren't too much prep (getting bored of humus and falafel salad every day!) this was a perfect change! Thank you PUL!
I am usually not the biggest chickpea fan but since the photo looked so delicious and I wanted something quick and healthy, I gave it a try. Absolutely worth it!! My boyfriend and I loved it and the recipe will certainly become one of our staples 😍 thank you Team PUL for all these great recipes!
I was looking for a quick and easy recipe. This was great! I had red cabbage and added that in top, it was delicious 😍
This has become my favourite recipe of all time. It's just so delicious and really easy to make. Thanks for coming up with it ! <333
My first attempt with chickpeas and it was soooo good! And easy
One of my favorite PUL’s recipes! I used to eat chicken Caesar salads a lot when I was younger. This vegan Caesar wrap is hands down better than any other I’ve ever tasted!
Made this for lunch today. It was quick, easy and really satisfying. Didn't have any lemon so I used a lime instead. Very good. I think lemon is better. I will definitely make this again....and again. :)
I've made it for lunch two times already this week. It's really delicious and quick - thank you🙂
Such a quick and easy but truly delicious meal. Your recipes never disappoint!
Was excellent! Next time I’ll use a little less nutritional yeast and more lemon, but other than that it was a hit!
Good. First day of plant based so slightly different flavors then I’m used to. I used store bought crispy chickpeas to make it easier and a gluten-free wrap.
It’s so delicious and easy to make. The lemon gives it a wonderful aroma. Thanks for the recipeee
My husband and I really enjoy these. I’ve made them a few times now and they’re great for a packed lunch.
So good and easy to make!!
This wrap was even better than I expected! It really does taste like a traditional Caesar Salad. I love how quick and easy it is to make.
Lovely, little Protein Package.
I Made quickly my Mayonnaise and put everything together. I used a bit of kala namak as an extra.
It was a nice, quick evening treat.
With all the Protein it is quite filling so no more room for extra snack attacs on the Couch 😉
Thanks !
This is amazing! I loved how simple this was to use chickpeas. First time is a quick dinner but I plan to do this again for a picnic lunch. The lemon juice and zest complimented the sauce well. Tangy and creamy.
Thank you for this recipe.
Made these the other day and they tasted a bit bland. Some stronger seasoning would be nice.
I am needing to eliminate red meat due to how it negatively affects the liver. This was my first recipe and I enjoyed it very much! I was so pleased with the results and it was better than expected! With these recipes, giving up meat will be easier than I thought! Thank you so much!!
I loved this! Fresh, creamy and crispy with the chickpea croutons. I added more vegetable in the wrap and had the perfect lunch. Thank you!!
The only complaint this the first attempt on making these got in this household was that we ran out of tortilla-wraps. :) This was a huge hit.
Same as with the sweet tahini-banana-tortilla -recipe, I can see ourselves making these outdoors on a hike, as it is super easy to heat, assemble and cook on demand, if I prepare the fillings at home.
I love this recipe so much! I've made it a handful of times and it's just perfect for lunch or a picnic. I dream of eating this weekly and it's so quick, easy, and fulfilling
This was yummy, thank you for the recipe! <3
easy and delicious, will definitely make again!
Delicious! My new go-to lunch!
One of our favorite! We make it all the time 😋
It was soooo delicious! I made it in the evening and did one more to take with me to work the following day but it wouldn't stay together... So maybe not for a "to go" lunch, but I will definitely do that again :)
I absolutely loved this dish! Quick and easy to make and simply delicious 😊
So delicious, perfect for lunch and very easy to make. I did the chickpea croutons in the air fryer which made it even easier. I love how you can adjust the servings and it changes the ingredients for you. Thank you!
This wrap is soo good and easy to make. The dressing is so yummy. I make it a lot of times when I'm in a rush or I just don't feel like spending a lot of time in the kitchen.
I have a hard to please, vegetarian kid and this garbanzo salad is perfect. How did I never know about this alternative to egg and potato salads? I have been modifying it a little to boost health by adding diced red onion and the very tops of raw broccoli. He doesn't notice it at all because the other flavors are strong. I would like to try curry powder and raisins as another option--but then I remember that the kiddo is picky and I stick with the program. Thank you for the great addition to the very narrow options for my kid!
Would it still be good if I freeze them? I would add fresh salad after reheating but the rest of the ingridients should be fine, right?
I didn´t really like this, normally I love your recipes and video´s. But this could use some tweaking. Keep up the other good work. Love Luuk
A classic at home now ! I made it just 2 days ago for a non vegan friend ans she looooved it !
This is my new favorite lunch! We also added tomatoes and pickled red onions and then grilled the wraps and they were so good! Super quick too.
As someone who's not vegan, can I just use real caesar salad dressing, or will that taste off?
Amazing! I made it a little less saucy, and with more dark greens, but this is an absolute go to.
The best wrap I’ve tasted. Tweaked though in using dairy.
My family loved this. 16 yo, 3 yo, husband and self :) I made mine as a salad with out a wrap. So refreshing! (Added apples to my salad) Used Cannellini beans for the inside because I ran out of chickpeas. Can’t wait to try the original way. This sauce is so so good. Used it to dip your homemade tortilla chips in!
Love this recipe! For a light and quick meal! How good was that dressing!! Yumiii! Great meal to take to work!
Thank you!!!
IT'S BETTER
Yum! We loved it. This will be a fast regular go-to. One non-vegan already a huge fan!
These are delicious! Love your blog and your YouTube. Thanks for the recipes!
Sooo good. I’m in love with this wrap.
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!!
This recipe is great! Simple and soooo satisfying!
The chickpea Caesar wrap was phenomena easy to prepare super filling a must try
Never disappointed with your recipes - always so wholesome, simple and, most importantly, delicious!
My husband made this today and it was delicious! The dressing was sooo good! Added some grape tomatoes for fun. Definitely making this again.
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.
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!
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
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!
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! 💕
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!
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 :)
Loved it!! The crispy chickpeas are amazing in this wrap.
Delicious
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.
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!
Love this recipe so much🥰 Definitely one of my weekly go-to meals😋
So so so yummy!! Added chopped walnuts, and diced celery + onion for extra crunch. Easy and quick delicious meal.
How much protien is this. Meal?
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
Marvellous! So easy to make and the flavour was fantastic. Thanks so much again Sadia !!
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
This is super easy and so delicious! Thank you so much!
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!
Hi! Wondering if I could also use oat yogurt, or would that taste weird? Thank you!
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 🤣🤣
Just tried and it is amazing! Thanks for sharing
What garlic powder do you use? Looks very different to mine and I'm assuming it tastes better! Did you make it yourself?
This recipe was amazing! Had to make it twice this week - once with Gardein chickenless product.
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!
This is so creative and tastes amazing! I added cucumbers.
Made these for our trip today. This wraps are insanely delicious. Creamy flavorful, beats a sandwich thats for sure!
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.
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
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
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! 🤌🏻🌿
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!
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.
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!
Quick and easy lunch that the entire family loved! We swapped out the capers for finely chopped pickles instead. Thank you PUL Team!
The sauce tastes sooo delicious! Thank you Sadia for the tecipe 🌞
delicious!