If you are looking for a quick, healthy, and delicious meal, then you should try making a vegan chickpea curry wrap. This wrap is SO fast and easy to make with protein-packed chickpeas and a creamy curry sauce this wrap will help keep you full and energized.
This recipe was inspired by curry chicken salad and I have the perfect vegan version for you! In this recipe, we will discuss everything you need to know about this mouth-watering meal, including the ingredients, the recipe, and FAQs. If you’re seeking more plant-based sandwiches and wraps, feel free to browse my complete collection of Vegan Wraps Sandwich Recipes here.
If you’re looking for more plant-based chickpea recipes, feel free to explore my full collection of vegan chickpea recipes here.
Vegan Chickpea Curry Wrap
Ingredients
Chickpea Mixture
- 2 cans of chickpeas, rinsed and drained
- ¼ cup tahini
- 1 lemon juiced
- 2 tbsp sriracha (if you don’t like spicy, use vegan mayo instead)
- 1 tbsp curry powder
- 1 tbsp maple syrup or agave
- ½ tsp garlic powder
- salt and fresh ground black pepper to taste
- ¼ cup finely chopped red onion
- ½ cup chopped cilantro (use parsley if you don’t like cilantro)
Wraps
- 4 12 inch tortilla wraps
- lettuce for each wrap (2 small, or 1 large piece lettuce per wrap)
Instructions
- In a medium mixing bowl add chickpeas, tahini, lemon juice, curry powder, garlic powder, maple syrup, salt, pepper and sriracha.
- Mash with a fork or masher until you reach your desired consistency. Leaving a few chickpeas whole or halved will add texture.
- Fold in the diced red onion, and cilantro.
- Assemble your wraps by placing the lettuce, then adding 1/4 of the chickpea mixture to each tortilla, then roll up the wrap to close it.
- The chickpea mixture lasts 4 days in the fridge, so wraps can be easily assembled in the morning for a quick vegan lunch meal prep. Enjoy!
Ingredients and Substitutions
- Chickpeas/Garbanzo Beans: You can use canned chickpeas for convenience, or cook dried chickpeas for a more cost-effective option. Both will work well for this chickpea wrap.
- Tahini: For a creamy texture, use tahini. If you’re out, vegan mayo, almond butter or vegan yogurt can be a good substitute.
- Sriracha: If you don’t prefer spicy flavors, substitute sriracha with vegan mayo or dijon mustard for a milder, tangy flavor.
- Curry Powder: Add a unique taste with curry powder. You can also experiment with garam masala or turmeric powder for a different spice profile.
- Maple Syrup/Agave: Both work well to add a hint of sweetness. Honey can be used if you’re not strictly vegan.
- Red Onion: If you prefer a milder taste, green onion can be a great alternative.
- Cilantro/Parsley: Use parsley if you’re not a fan of cilantro’s strong flavor. Fresh herbs like dill or basil can also be added for extra flavor.
- Wraps: experiment with different wraps or even bread if desired. Using a whole wheat wrap adds an extra punch of fiber and protein to this vegan recipe. Using some beautiful slices of sourdough turns this into a chickpea salad sandwich.
- Chickpea Collard Wraps: use collard greens to wrap up the curry chickpeas for a healthy twist. Make sure to use a large collard leaf for each wrap to prevent the filling from spilling out.
- Red Pepper: try adding other veggies like diced red peppers for a little variety.
Helpful Tools
- Large Bowl: Ideal for mixing the chickpea mixture thoroughly.
- Fork or Potato Masher: Useful for mashing the chickpeas to your desired consistency.
- Cutting Board and Knife: For chopping the red onion and cilantro.
- Food Processor: Optional, but great if you prefer a smoother chickpea mixture.
- Airtight Container: To store the chickpea mixture in the fridge for up to 4-5 days.
- Parchment Paper: Handy for wrapping your wraps tightly if you’re packing them for meal prep.
- Plastic Wrap: Another option for wrapping individual wraps.
- Measuring Spoons and Cups: For accurate ingredient measurements.
- Flat Surface: A clean area to assemble and roll your wraps.
How to Make This Vegan and Gluten-Free
To make this delicious chickpea curry wrap vegan and gluten-free, follow these tips:
- Tortilla Wraps: Choose gluten-free wraps instead of regular tortillas. Many grocery stores carry gluten-free options made from whole grains or other gluten-free ingredients.
- Tahini: Ensure your tahini is gluten-free, as some brands may have cross-contamination.
- Curry Powder: Verify that your curry powder is gluten-free. Some spice blends may contain gluten as an additive.
- Soy Sauce Alternative: If using any additional sauces or spices, make sure they are labeled gluten-free.
- Lettuce Wraps: For a low-carb and gluten-free option, use large leafy greens like collard leaves or lettuce wraps instead of tortillas.
By following these substitutions and tips, you can easily adapt this recipe to fit a gluten-free diet while still enjoying the amazing flavors of this simple vegan recipe.
Meal Prep
I love to make a BIG BATCH of this and use it for meal prep throughout the week! I love that this is made with pantry staples, and it’s such a quick lunch for those busy days. Normally what I like to do is make the filling and store it in an airtight container in the fridge. Each morning I add the lettuce and filling fresh into a wrap or sometimes I even have curry chickpea salad wraps! Sprinkle a few golden raisins on top of your lettuce wraps to make this a whole new recipe. It sounds weird but trust me it works!
This recipe is packed with protein from chickpeas, making it a healthy lunch option. You can customize it with extra veggies like red bell peppers or sweet apple for added crunch. The creamy tahini and curry mixture create a delicious and satisfying filling for your wraps. Store any leftovers in an airtight container and enjoy this curried chickpea salad as an easy lunch throughout the week. Try it for the first time and it might become one of your top recipes!
How To Make This Vegan Chickpea Curry Wrap
Are you ready to make a delicious and healthy vegan lunch that’s also easy to prep ahead? Let’s get started!
First, gather all your ingredients together. You’ll need two cans of rinsed and drained chickpeas, tahini, lemon juice, curry powder, garlic powder, maple syrup, salt, pepper, sriracha (or vegan mayo, if you prefer), red onion, cilantro (or parsley), tortilla wraps, and lettuce.
In a medium mixing bowl. Add the chickpeas, tahini, lemon juice, curry powder, garlic powder, maple syrup, salt, pepper, and sriracha. Use a fork or masher to mash the mixture until you reach your desired consistency. You can leave a few chickpeas whole or halved to add some texture.
Fold in the diced red onion and chopped cilantro (or parsley) until everything is evenly mixed.
Now it’s time to assemble your wraps. Lay out your tortilla wraps and place some lettuce on each one. Then add 1/4 of the chickpea mixture to each tortilla, spreading it out evenly. Roll up the wraps tightly to close them.
Your delicious Vegan Chickpea Curry Wraps are ready to enjoy! You can store any leftover chickpea mixture in the fridge for up to 4 days. Making it easy to prep your wraps for a quick and tasty vegan lunch.
Enjoy your tasty and healthy vegan lunch, packed full of protein and nutrients from the chickpeas, and the zing of flavor from the curry powder and sriracha!
Tips & Tricks For This Chickpea Curry Wrap
- Use high-quality ingredients: The key to any great recipe is using the best ingredients you can find. Make sure to use fresh produce and quality spices to bring out the best flavors in this wrap.
- Adjust the spice level: If you’re not a fan of spicy foods. Feel free to substitute the sriracha with vegan mayo. Alternatively, you can reduce the amount of sriracha to adjust the heat level to your liking.
- Mash the chickpeas to your desired consistency: The recipe calls for mashing the chickpeas with a fork or masher until you reach your desired consistency. Leaving some chickpeas whole or halved will add texture to the wrap. So experiment to find the perfect texture for you.
- Let the flavors meld: After you’ve mixed the chickpea mixture. Let it sit for a few minutes to allow the flavors to meld together. This will enhance the overall taste of the wrap.
- Use fresh lettuce: Fresh lettuce will add a nice crunch to the wrap, so make sure to use it when assembling your wraps.
- Wrap it tightly: When rolling up the wrap, make sure to wrap it tightly to prevent the filling from falling out. You can also use toothpicks to keep the wraps together.
FAQ: Vegan Chickpea Curry Wrap
Yes, you can add other vegetables like bell peppers, carrots, or sweet potatoes to the curry mixture. Just make sure to chop them into small pieces and add them at the same time as the chickpeas.
Yes, you can make the curry mixture ahead of time and store it in the refrigerator for up to 3 days. When you are ready to make the wraps, simply warm up the mixture and assemble the wraps.
Yes, you can freeze the chickpea curry mixture for up to 3 months. When you are ready to use it, simply thaw it in the refrigerator and warm it up on the stove.
Yes, you can use a different type of tortilla like a flour tortilla or a corn tortilla.
Easy Vegan Chickpea Curry Wrap
Ingredients
Chickpea Mixture
- 2 cans rinsed and drained chickpeas
- ¼ cup tahini
- 1 lemon juiced
- 2 tbsp sriracha (if you don't like spicy, use vegan mayo instead)
- 1 tbsp curry powder
- 1 tbsp maple syrup or agave
- ½ tsp garlic powder
- salt and pepper to taste
- ¼ cup finely chopped red onion
- ½ cup chopped cilantro (use parsley if you don't like cilantro)
Wraps
- 4 12 inch tortilla wraps
- lettuce for each wrap (2 small, or 1 large piece lettuce per wrap)
Instructions
- In a medium mixing bowl add chickpeas, tahini, lemon juice, curry powder, garlic powder, maple syrup, salt, pepper and sriracha.
- Mash with a fork or masher until you reach your desired consistency. Leaving a few chickpeas whole or halved will add texture.
- Fold in the diced red onion, and cilantro.
- Assemble your wraps by placing the lettuce, then adding 1/4 of the chickpea mixture to each tortilla, then roll up the wrap to close it.
- The chickpea mixture lasts 4 days in the fridge, so wraps can be easily assembled in the morning for a quick vegan lunch meal prep. Enjoy!
Video
Notes
Nutrition
Conclusion: Vegan Chickpea Curry Wrap
In conclusion, this vegan chickpea curry wrap is not only delicious but also a great option for a healthy, plant-based meal. With a flavorful chickpea mixture wrapped in a soft tortilla, it’s a perfect lunch or dinner option that’s quick and easy to make.
Whether you’re a seasoned vegan or simply looking for new meatless meal ideas, this wrap is definitely worth a try. And with the helpful tips and tricks provided, you can customize the recipe to your liking and ensure that every bite is just as delicious as the last. So go ahead and give this recipe a go, and enjoy a flavorful and satisfying meal that’s sure to become a new favorite!
Yum this was delicious, I wasn’t sure what to expect with the curry flavor but the wrap was amazing.
Thanks so much Nova, it is a unique and delicious flavour!