Light and refreshing, this sweet and savory Avocado Chickpea Salad Wrap is perfect for a quick and tasty lunch. Chopped walnuts, chickpeas, red grapes, apple slices, grated carrots, celery and red onion come together in a beautiful and tasty avocado dressing, then wrapped to perfection in your favorite tortilla or wrap. This week’s Whip It Up Wednesday recipe is ideal for work lunchboxes, quick dinners, or just plain fun. Whole Food Plant Based recipe, no oil, no sugar, no highly processed ingredients and gluten free.
Ameera here!
This week’s Whip It Up Wednesday recipe features a tasty wrap that is sure to please everyone in the family, this super tasty Avocado Chickpea Salad Wrap is hits all the spots: sweet, savory, refreshing, and satisfying.
This wrap is a nod to a Waldorf salad; loaded with red grapes, chopped walnuts, red onions, apple slices, and perfectly complimented with a creamy avocado dressing makes for tasty deliciousness!
Waldorf Salads
Mom’s Waldorf salad is quite popular on our site. Her Whole Food Plant Based Waldorf Salad has been featured on many foodie sites, which is so exciting! However, we when approached making this nod to a Waldorf salad wrap, we wanted to go a different route. It is super tasty and healthy, similar, but different, and oh-so-delicious!
This post contains affiliate links, and I may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here
Wrap or Lettuce Cup
This recipe makes for a perfect wrap/sandwich, but if you are looking to cut some carbs, then this salad is perfect for serving in a lettuce cup. Mom and I tried it both in a wrap and then in a lettuce cup, both were super tasty. My dad had it as a sandwich and totally enjoyed it!
The sliced apples pair really well with the tasty red seedless grapes. The crunchy bits of celery and walnuts make for awesome, flavorful texture. I adore fruit and nuts in a salad and this one is perfect for just that.
We hope you are enjoying our Whip It Up Wednesday quick and easy ideas!
Products Used:
Print
Avocado Chickpea Salad Wrap
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 6 wraps 1x
- Category: Lunch
Description
Light and refreshing, this sweet and savory Avocado Chickpea Salad Wrap is perfect for a quick and tasty lunch. Chopped walnuts, chickpeas, red grapes, apple slices, grated carrots, celery and red onion come together in a beautiful and tasty avocado dressing, then wrapped to perfection in your favorite tortilla or wrap. This week’s Whip It Up Wednesday recipe is ideal for work lunchboxes, quick dinners, or just plain fun. Whole Food Plant Based recipe, no oil, no sugar, no highly processed ingredients and gluten free.
Ingredients
- 1 – [ 15 oz. can ] chickpeas, drained and rinsed, coarsely mashed
- 1 cup seedless red grapes, halved
- 1/3 cup minced red onion
- ½ cup grated carrot
- ¾ cup diced celery
- ¼ cup walnuts, roughly chopped
Avocado Salad Dressing Ingredients:
- 1 small avocado
- 2 Tablespoons unsweetened plain plant yogurt
- 2 teaspoons lemon juice
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoons sea salt (+/-)
- 1/8 teaspoon black pepper (+/-)
Additional Ingredients:
- Apple slices (we used a very thinly sliced Fuji apple)
- Grated carrots (extra)
- Wraps of choice
- Salad greens of choice
Instructions
- Place the drained and rinsed chickpeas into a large bowl, and mash them with a potato masher until coarsely chopped/mashed.
- Then place all the remaining prepared Salad Ingredients into the large bowl with the coarsely mashed chickpeas, set aside.
- Place the Avocado Salad Dressing Ingredients into a food processor (or mini-chop food processor) and pulse until very smooth.
- Gently mix in about half of the Avocado Salad Dressing with the Salad Ingredients. Continue adding additional dressing as needed. You may have a little left over, largely dependent upon the size of the avocado used.
- Taste test the salad mixture, adding more sea salt, or other spices as desired.
- Assemble wraps by laying down some salad greens onto the wrap, then adding some thinly sliced apples, followed by about 1/3 cup (or more) of the salad mixture onto a wrap, then sprinkling with some extra grated carrots, and roll up either burrito style or into a tube. Also, can be enjoyed as a lettuce cup or sandwich.
- Enjoy!
Notes
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Serving: Makes 6 wraps
*Storage: Refrigerate for up to 1 day as avocadoes tend to turn brown quickly
Storage: Refrigerate for up to 1 day as avocadoes tend to turn brown quickly.
This post contains affiliate links, and I may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here
Yum! I just finished eating my wrap! It hit the spot. I normally don’t like fruit in my meals, but I wanted something different today and boy did this hit the spot. What a great summer day meal! My avocado was pretty small so I ended up using all of the dressing. Now, how to make myself wait until tomorrow for another wrap. lol! Thanks for another great recipe!
Hi there Juliette 🙂
Yaaaayyy! We are so thrilled that you enjoyed this recipe. Thank you so much for sharing your awesome review with us. We appreciate you taking the time to write.
-Ameera and Robin 🙂