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 }

Angela January 22, 2012

Hmm this looks delicious! I actually made tuna salad today (with dill and dill pickles) but your not tuna salad looks so tasty!!


Tasha January 23, 2012

I just made this for my lunches at work for the week and it is DEE-LISH! I was eating it out of bowl. I’m adding lettuce to my wraps from some crispy texture. I made a batch of vegetable soup as well (I don’t use a recipe, just toss whatever looks good into some soup stock and add herbs) and I’m set for a whole week of lunches!


Sarah January 23, 2012

What a great recipe,been trying to break out of my lunch ruts. Thanks!


Tawnee January 23, 2012

This is great! I snuck a bite before putting it in the fringe for tomorrow’s lunch and I already was enamored. Once the flavors get a chance to soak in it’s going to be awesome! :)


Jessica January 25, 2012

I made this for lunch today, amazing!


Veronica January 27, 2012

A great lunch! I added a teaspoon of soy sauce, 1 tablespoon fresh parsley, another tablespoon of dill and 1/4 cup vegenaise and pulsed everything in a food processor to make the mixture more creamy. Prepared this way, it was very similar to tuna salad. Delicious-thanks for the great recipe!


Clara January 29, 2012

It was delicious! I relly liked the way this came together.


Kevin (Closet Cooking) January 31, 2012

Those wraps look both tasty and healthy!


Colleen Gibney February 1, 2012

I’ve been making this recipe since you posted it, and it is great! We make garbanzos/chickpeas in the pressure cooker all the time, so we have them on hand for different recipes. Besides wraps, we’ve had this on salads, and just plain. A keeper!


Jaci February 10, 2012

I’ve been looking for a good sandwich salad. It was sooooo good :D I ate it on bread and put a little vegan mayonnaise on top. Yum!


Courtney February 13, 2012

Just had this for lunch….thank you! Yummy !


Laura February 19, 2012

These are A.MAZ.ING!!!
Had them at a friend’s for lunch this week and left begging her to send me the recipe. Make these – you will not be disappointed!!

Can’t wait to see what else is on this site… :)


marctr February 29, 2012

I just made this yesterday. I thought it was going to get a little crazy with the raw onion and raw garlic, but it wasn’t at all. There were lots of strong flavors in there, but nothing overpowered (I was afraid I was going to get stuck with onion/garlic breath but was pleasantly surprised), and it was just what I was craving.

I love celery and thought I had some to make this, but when I went to the fridge it wasn’t there! I ended up chopping up some cucumber for some crunch which was fine but it will be better with celery. I learned from Rachael Ray to use the leaves in the middle–most people throw that part out but it is where the most celerylicious flavor is.

I’m not vegan but love your recipes. This one is definitely a keeper!


Angela (Oh She Glows) March 1, 2012

Glad to hear that you enjoyed it!


Amanda July 8, 2012

I just made this yesterday and OH MY GOODNESS. It was amazing and I’m addicted. I’m having it for lunch again today. And maybe tomorrow. Thanks for such a great recipe!


Angela (Oh She Glows) July 9, 2012

Thanks Amanda, enjoy!


Angela July 23, 2012

Came across this from Pinterest. Just whipped everything up and put in the fridge for dinner tonight. It’s very rich and tasty! My one recommendation is to have a piece of gum or toothbrush handy afterwards because there are some strong flavors :D Thanks for the wonderful recipe!!


This American Bite July 27, 2012

I love chickpeas and I loved this post! It’s included it in my July 2012 roundup of meatless meals. Thanks for the fresh approach and the inspiration!


Angela (Oh She Glows) July 28, 2012

Thank you, I’ll check it out!


Kristin July 31, 2012

I make this quite often, as my kids, hubby and I LOVE it! I make it wrapped in thin tortillas, on toast with lettuce or as a filling for lettuce wraps. I’ve adapted it over the last few months to make a very lazy version. First, I pulse the chickpeas in the processor, and I use dill relish instead of the chopped pickle. I usually use dried dill because I live in Japan and fresh dill is very expensive when I can find it. I have bought fresh, though and prefer it. I do like to use pepitas (pumpkin seeds), toasted, in place of the sunflower seeds. Very light, refreshing and good to keep on hand as the leftovers are superb! Thanks so much!


Tara October 19, 2012

This was delicious! I just made it for my mom for dinner and we loved it! We used Dijon instead of regular mustard, and we warmed up the wraps after we made them. Also, I heated up the chickpeas a little. But this was SO good! I’m going to make this on a regular basis! ^^


Jennie December 14, 2012

I just made this today for lunch and it was very tasty! I may have added too much pickle, but I liked it. I did had dijon mustard instead of the regular mustard and it tasted great! I’ll be making again. :)


Laura Ruth December 28, 2012

Hello! I made this for lunch today and it was awesome! I added an extra pickle spear and topped it off with red cabbage and avocados.

SO GOOD. Will definitely be making it again :)

Thank you for this!



Lisa January 17, 2013

The recipe was good by itself, but I’m a sucker for color, so I added some red bell pepper and tomato. Made my wraps prettier, and super tasty!


Angela (Oh She Glows) January 18, 2013

great idea!


Janna January 19, 2013

I make this all the time now! I never have any fresh dill but I have this lemon dill seasoning that I use instead and it is wonderful. The only other thing I add is a generous spoonful of tahini. Yummy! WAY better than tuna salad ;)


Jessica January 23, 2013

Thank you!!! This is tuna-esque…you know, minus the pesky mercury (great since I’m breastfeeding). I absolutely loved it and am following you on Pinterest now.


Sue January 26, 2013

Yum! Great recipe! I used the cuisinart to chop the garlic, then the onion, and a quick pulse on the chick peas. Bet it will taste even better tomorrow!


Robyn January 27, 2013

I’m crazy about this salad–even on it’s own. I use cucumber instead of celery (works well with the dill). I love that there is no oil in the recipe–keeps my halo shiny. :0)


Monica January 28, 2013

I made this tonight and decided to throw in store bought buffalo sauce and vegan mayo. It was super yummy and spicy. Thanks.


Kristin January 28, 2013

I made this tonight to take to work tomorrow. I don’t have any wraps, so I’ll take some lentil crackers. I left out the fresh garlic for the sake of my office, but in some garlic powder/salt/parsley combo I have instead. I substituted about a tsp of dried dill for the fresh. Also, didn’t have any sunflower seeds (wish I did though). Since I was feeling lazy I pretty much did most of my “chopping” and “mashing” in the food processor. My version is a bit more finely ground than the picture, Lastly, instead of lemon juice, I used a bit of veganaise. I have to say, this is one tasty filling. I can definitely see putting it on the quick and easy, make again list. Thanks for a great recipe.


Just Jaime February 4, 2013

YUM! These were delicious! Perfect dinner for one!


Pomona-Rose February 14, 2013

Such a good recipe!! made a pact to go vegan this lent with the idea to keep it on potentially after! I added a bit too much onion and it had a bit too much bite to it, but half a tbsp of cashew butter later and I was resisting eating it straight out the pot!


Kitty February 18, 2013

LOVE-LOVE-LOVE your recipes!! Can’t wait to try the Chick Pea Wraps. Do you have/list the nutritional breakdown?


Kim F April 12, 2013

Made this today along with homemade whole wheat pita. I LOVE your recipe. Now my only regret is that I did not double the recipe for the chickpea salad!


Lorraine June 2, 2013

Delicious! So quick and easy to make. Perfect for a hot day.


Sara R. June 11, 2013

Does the nutritional info include the wrap or is it just for the chickpea salad?


Cath June 15, 2013

Hiya, I made a batch of vegie burgers last night. I couldn’t get hold of any flax seed so just added more oats and seeds. They were the best burgers ever! I’ve been looking for an ultimate burger recipe for ever and now I’ve found one. Thanks so much….I’m gonna try the chick pea salad wrap today. Can’t wait xx


Kayla July 27, 2013

Thanks for this recipe! I made it today and I left out the celery, substituted cucumber for pickle (I don’t like pickles), and used crushed pistachios instead of sunflower seeds. For me it wasn’t moist enough to go in a wrap on its own so I wrapped it up with a smear of hummus and goat cheese. Delicious! I doubled the recipe so that I’ll have enough to bring to work this week. Now what to do with all of this extra dill…..


Lucas Pollard July 29, 2013

Amazing! I’ve been on the hunt for quirky vegetarian recipes, and this one blows it out of the water. I’ve been meaning to substitute the wrap for a pita pocket, but this one got hers and my coworkers excited. Good job and super creative!


Becka August 3, 2013

I LOVE this chickpea salad!!!! I didn’t have fresh dill so I just left it out and it was amazing. I’m going to make it again tomorrow!


Jane August 31, 2013

This looks so good! I have a question that might be kind of silly though! Do you need to cook the chickpeas? I’ve never used chickpeas before and I’m not sure if they need any sort of preparation before getting mixed in with the other ingredients?


Bonnie September 17, 2013

I made this tonight for dinner and it was awesome! I ran my chickpeas through the food processor just a little to break them up. They had a good consistency close to tuna, too! I love the pickles in and and the celery crunch. Amazing.


Alicia Nicole September 23, 2013

I just made this and it is incredible! Added some vegan mayo for a little extra zip. Sooooo delicious.


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