Lunch This Week: Chickpea Salad Wraps



I’m still the world’s laziest lunch maker. Ever.

I’m lucky if I make it to the table to sit down like a civilized human being most days. When I’m busting my butt in the kitchen for hours each day, the last thing I want to do is chop more vegetables or do a lot of prep for lunch. So, I tend to fall back on frozen veggie burgers (I love Amy’s California burgers), hummus, salsa, and wraps because they are effortless and ready in 5 minutes. And thank goodness there is no chopping required!

I recently discovered the obvious: prep something the night before and I’ll have more variety in my lunch. I’ve talked about this little problem before (see part 1 and part 2) so as you can see old habits die hard! My problem is that I rarely think about lunch at night time, but perhaps this chickpea salad may finally change that…


I spotted a vegan “Not Tuna Salad” on the Whole Foods website and used it as my inspiration for this amazing chickpea salad wrap. While I don’t think what I came up with tastes anything like tuna salad (let’s be real, it’s chickpeas), I think it tastes even better! And this is coming from a former tuna salad addict who used to eat canned tuna for lunch all the time in university. Yes, I was that girl stacking towers of 59 cent tuna into her shopping cart like a crazy person.

So whether you never liked tuna or maybe you love tuna, add this to your lunch rotation! Pop it into a container, add a wrap and fruit, and you have yourself a well-rounded lunch…no veggie burger required.

Amy, I’ll see you on Wednesday.


Chickpea Salad Wrap

Vegan, fat-free, gluten-free, nut-free, oil-free, refined sugar-free, soy-free


4.3 from 3 reviews

Eric asked me if it really tastes like tuna. “Umm…no…” I said after careful thought, “but it actually tastes better!” Who needs tuna when it tastes this good? It’s fresh, crunchy, filling, and has a great pop of dill. If you’ve had a jar of dill pickles sitting in your fridge for years, now is the time to use them.

3 servings
Prep Time
Cook time
0 Minutes
Total Time


  • 1 (15-oz) can chickpeas (or 1.5 cups cooked chickpeas)
  • 1/2 cup chopped celery
  • 2 tbsp chopped red onion
  • 3 tbsp chopped dill pickle (~1 pickle)
  • 1 tbsp minced fresh dill
  • 1 garlic clove, minced
  • 1/2 tsp regular mustard
  • 2 tbsp fresh lemon juice
  • 1/4 cup toasted sunflower seeds (or pecans/walnuts)
  • salt/herbamare and pepper, to taste


  1. Preheat oven to 325F and toast the sunflower seeds for about 11 minutes.
  2. Mix everything into a bowl, mashing up the chickpeas slightly with a fork, and season with salt (I used Herbamare) and pepper, to taste. Stuff into a wrap or pita, or enjoy with crackers or rice cakes.
222 calories8 grams7 grams8 grams

Ok, so I didn’t make this “the night before”, but I did make this at 10am on Saturday morning! Bonus points, right?


(Note: I didn’t end up using the paprika as shown in the photo)…and yes, that’s a dill pickle leaning up against the mustard. The jar of pickles has been in our fridge for a year? Amazingly, I’m not dead after ingesting it. Love pickles.

Chop, mix, and serve. Easy.


Veggies burgers certainly have their time and place in my work week, but thankfully now does this wrap! I hope you enjoy it too!


and a link to share for you today…

In case you haven’t seen it already, check out this thought-provoking NYT’s article by Mark Bittman – “We’re eating less meat. Why?” which talks about the 12% drop in US meat consumption in the last 5 years.

“We still eat way more meat than is good for us or the environment, not to mention the animals. But a 12 percent reduction in just five years is significant, and if that decline were to continue for the next five years — well, that’s something few would have imagined five years ago. It’s something only the industry could get upset about. The rest of us should celebrate. Rice and beans, anyone?” ~Bittman

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{ 215 comments… read them below or add one }

Kara January 16, 2012

I can’t WAIT to try this! My husband and I recently (as of this past week) switched to a vegan lifestyle and I will say that I already have more energy and feel all around healthier after just 2 days! I have already made your apple pie oatmeal and oil free zucchini bread…this recipe is next! Thanks for all the great recipes!


Kristy @ KristyRuns January 16, 2012

I love chickpeas, so I know this would taste awesome! And a 12% decline in meat consumption is great! Little steps…


Michelle@PeachyPalate January 16, 2012

God I’m the opposite, I think too much about lunch sometimes to the detriment of dinner as I’m out the door to work at 6.30am so I need to be organised. Put chickpeas with anything in my book and it’s a winner and that salad sounds so good! (they are possibly my favourite bean/legume..of the moment at least).


Kaila @healthyhelperblog! January 16, 2012

Looks like something you could order in a restaurant!! Your pics are gorgeous Ange! I love quick easy lunches like this…wraps are the best!


Angela January 16, 2012

Thank you Kaila!


Maria @ Sinfully Nutritious January 16, 2012

I love chickpea tuna, especially if you pulse in the food processor. Also, adding kelp flakes gives it a nice “sea” taste. I recently made it with TVP, and like you, the night before, and it was a smash hit for the next days lunch. Everyone went crazy over it, even non vegans!


Ellie January 16, 2012

That looks wonderful! I love chickpeas and can’t wait to try it!


Joann@womaninreallife January 16, 2012

That looks sooo good. I am totally like you…I can’t be bothered most of the time making a fancy lunch for myself. In fact, those veggie burgers sound like a plan :) Ask me to bake something, and I suddenly “find” my energy though.


Lauren @ What Lauren Likes January 16, 2012

yum! I cannot wait to try this! I loved the article! Great read :)


Laura @ Sprint 2 the Table January 16, 2012

I have to say – I’m glad this doesn’t taste like tuna! :) I love making chickpea salads for lunch. Capers would be great in this too!

The reduction Ineat consumption is interesting, but I bet it’s more due to the economy than health reasons. No matter the reason, it’s a good thing!


Angela (Oh She Glows) January 16, 2012

Yes the economy is definitely one of the factors. I’m thinking a big study needs to be done! Would be so interesting to learn more about the reasons why ppl are choosing less meat. I’m hoping the decline sticks though.


Kayla July 25, 2015

How long would this keep in the fridge?


Emily (Edible Psychology) January 16, 2012

Ooh, what a fantastic idea!!! I am happy to prep things for lunch ahead of time, but like you said, I hate chopping and preparing for lunch, and most of all, washing lots of dishes after lunch. When I do that, then I just want a quick easy dinner. So…this looks perfect – nutritious, delicious, and quick.

Thanks for the lunch-time inspiration!



The Vegan Version January 16, 2012

Chickpea salad sandwiches are my go to lunch. I like the addition of mustard- I am going to give that a try next time (which will likely be this afternoon)!


Angela @ Eat Spin Run Repeat January 16, 2012

These sound so tasty! Where are these 59 cent cans of tuna you speak of?? I need to know because I cant’ get enough of it these days! :) And very interesting quote from Mark Bittman. I’ve been reading more about him lately since I began my Institute of Integrative Nutrition course (as well as others like Michael Pollan etc) and forgive me for sounding like a total food nerd but I’m loving all of it so far! Have a great Monday Ange!


Seven January 16, 2012

Hello! this sounds *delicious* and i was an avid tuna eater, too…. i’m also a chickpea lover!
i was wondering: if i prepare this the “evening before” should i already prepare the whole wrap?

Or you bring the salad, the wrap and then assemble it (but what if you eat at your work’s desk, in front of the pc… doesn’t assembling become “dangerous”?)

Thank you for the great recipe(s)


Angela (Oh She Glows) January 16, 2012

haha yea assembling in front of the desk can be a bit dangerous! I’ve been there. :) Same with cooking next to the laptop and photographing food…but that’s another story.
I wouldnt wrap it the night before because I would guess the wrap would get mushy and soft. I think assembling it at work (but away from the computer?) might be the best option.


Melanie January 18, 2012

I just had a neat idea. The chick-pea wrap could be “assembled” in a large lettuce leaf the night before and the wrap packed separately (stays dry). Then, at lunch time, place the entire lettuce wrap into your nice dry wrap of choice. Probably far less risky…

Thanks for your wonderful blog!


Angela (Oh She Glows) January 19, 2012

wow what a great idea!


The Mrs @ Success Along the Weigh January 16, 2012

You know, I really don’t give chickpeas a second thought (unless my Trader Joe’s Chipotle Hummus runs out, then it’s Defcon 5). I think I’ll have to rethink these as a main dish!


Amber @ Busy, Bold, Blessed January 16, 2012

Love this out of the box wrap! Yummmm.


Heather @ Health, Happiness, and Hope January 16, 2012

I am the exact same way with lunches… the faster and easier, the better! Love how simple this recipe sounds and it looks amazing! Definitely need to try this :)


luminousvegans January 16, 2012

Your lazy lunches look like gourmet meals to me. I was the other girl in the tuna aisle because tuna salads were my favorite pre-vegan. When I went vegan I then stocked up on those vegan versions of tuna, you know, Tun-o? They have since been discontinued, which is understandable b/c they weren’t that great. Now I make my own rendition that involves chickpeas like yours. It looks great!


Greta @ Staying Lost January 16, 2012

That looks delicious! I’m the same way about lunch- I sometimes have big plans for cooking something, but when I actually get hungry I just want something I can grab from the fridge with no prep work. I often resort to frozen dinner leftovers, but this looks much more appealing.


Kierstan @ Life {and running} in Iowa January 16, 2012

I always always think about what to have for lunch and my husband usually walks in the door to a messy kitchen, but a hot lunch waiting for him. Guess that is how it has to work with my schedule – some nights I don’t get home until 8:30PM and all hopes for making a good dinner are lost.

Love chickpea salad wraps.

Love Mark Bittman and this 12% reduction in meat consumption.


Brittany *Sparkles* January 16, 2012

I’m not a vegan but that looks delicious! I may add hardboiled egg whites to mine so it reminds me of the Tuna Salad my mom used to make but great idea on the chick peas :)


Andrea @ Vegvacious January 16, 2012

Yum! I love chickpea salad – the recipe that I use mashes up the chickpeas quite a bit more – it’s good in a wrap and fabulous on fresh multigrain bread. I’ll be giving this variation a try to change things up a bit! I’m like you, lunch needs to be easy because I’m usually packing it 5 minutes after I should have left for work in the morning!


Luv What You Do January 16, 2012

I think that will be my lunch for the week too! I looked at the original recipe…where does one find kelp granules : ) I plan on making hummus so that will be perfect.

Thanks for the idea!


Jess January 16, 2012

Just in time for my weekly grocery list, I am going to make these for lunch this week. Such a fan of Mark Bittman too!


Celtic Heart January 16, 2012

Love chickpeas and I can’t wait to try this. Just discovered your blog and I love it.


ellen January 16, 2012

I’m totally going to make that next Sunday for weekday work lunches! No pickles at home and I agree… needs pickles!


Kelly @Leafy Not Beefy January 16, 2012

Yum! I love chickpeas and making them into “faux chicken/tuna salad” is definitely one of my favorite uses. This reminded me to have it again, it’s been too long. Your photos are amazing!!! :)


Heidi @ Food Doodles January 16, 2012

I’m curious to try this. I do enjoy tuna every once in a loooong while, and I totally know what you mean, chickpeas aren’t going to taste like tuna. But this looks good, I think it’ll taste good as it’s own thing not really trying to be something else :)


Renee January 16, 2012

Thanks for the lunch idea…it really is the hardest meal of the day! And love the Bittman article – his “Why Cooking Solves Everything” was a true inspiration to me!


kristin January 16, 2012

Trying this today!!!! I love how the ingredients are already in my kitchen.


Lizzie January 16, 2012

Yum I make a similar recipe to this whenever I want a sandwich that isn’t PB&J. I find that if you use a pastry cutter to mash up all the chickpeas it ends up the same flakey texture as tuna. My super lazy/quick way is to mash the chickpeas, add some relish, add a little bit of nayonaise, sprinkle of black pepper, done!


Angela (Oh She Glows) January 16, 2012

oh why didnt I think of using my pastry cutter? Great idea!


Ellen February 18, 2014

I used to use Nayonaise until I got hooked on Veganaise. It’s in the refrigerated section. Tastes like real mayo only even better. Every time I taste a little Veganaise I think I’ve reached Heaven.
Love your pastry cutter idea for proper texture.


Anna @ On Anna's Plate January 16, 2012

I need to make my lunches more exciting…they have gotten dullsville!!! This looks like a tasty way to shake things up!


Sara (A Nickel's Worth of News) January 16, 2012

Mark Bittman is slowly, but surely revolutionaizing the American diet. I love his articles in Cooking Light and his show, which is occassionaly on Cooking Network is the only cooking show my husband enjoys watching. Thank you for the unique recipe! I’ll have to try it in the near future.


Kris | January 16, 2012

How gorgeous is this lunch??? OMG, so healthy, fun and looks restaurant style!

I love big lunches like this, but I usually just eat a boring salad….



Jen @ Whittle My Middle January 16, 2012

This looks delish and filling! Such a good lunch idea


char @ char on a mission January 16, 2012

This is EXACTLY what I need to transport on campus with me for lunch…thanks for my Wednesday inspiration!!!


Deborah January 16, 2012

On my way to Whole Foods! Perfect idea for tomorrow’s lunch. Going to check out some out-of-the-ordinary wraps to spice things up.


Varsha January 16, 2012

Hey Angela,
Made your carrot cake breakfast cookies twice! They were amazing both times, very filling also.
They became really hard both times though – which is not a problem for me ‘coz I like to chomp. Still, are they supposed to be like that?
Is it because I switched the maple syrup for honey? I also added a teeny bit of milk to bing it to the sticky consistency you were talking of and had to extend the baking time from 15 min to 30 coz they were still a little gooey. Otherwise I followed your recipe to a T. Could you tell me where I might have gone wrong??


Angela (Oh She Glows) January 16, 2012

Hey Varsha, I would guess that it was the substitutions that you made. Doubling the baking time probably was the reason for them getting so hard. I hope you have better luck next time!

Keep in mind cookies are generally only fresh for 3 days, but I’m sensing that wasn’t your issue.


Heather January 16, 2012

Hey Angela! Thanks for the link, interesting article, and even more interesting comments. I’m enjoying skimming the excuses and rationale for both sides of the argument. Also, def. making these chickpea salad wraps this week. Looks delish, and you never let me down :)


Kaitlyn @ Pain Can Be Fun January 16, 2012

Those wraps look AMAZING! Thanks so much for sharing :)


Ashley Dodge January 16, 2012

I adore chickpeas:) I also am a horrible lunch person- I never prepare things the night before, and by the time lunch rolls around I usually end up grabbing whatever’s easiest. But I love tuna salad- and this salad looks so colorful and absolutely delicious. Definitely trying, this week! And I read the article- I love Bittman.


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