Easy Chickpea Salad Wrap


It’s finally summer and you know what that means: water parks, beaches, road trips, popsicles, barbecues, picnics…the list of fun things goes on and on! Personally, I never feel like eating much when I’m feeling hot and sweaty, and I definitely don’t feel like cooking. Tell that to my kids though! I suppose they’ve just become too used to my love of all things food that they just don’t understand when I don’t want to deal with another meal! So what do you do when you have to eat? Don’t worry, the answer has nothing to do with greasy take out or standing over a hot stove!

What I want is a delicious, healthy, light, and satisfying meal that can be eaten at home or packed up to make an easy on-the-go lunch or dinner. And my favourite meal that fits that bill is this quick and easy Chickpea Salad Wrap.

You need a handful of basic ingredients and you can even assign the kids to make this for you! It can even be adapted to your favourite flavours (this also tastes fantastic with a desi twist – just combine the chickpeas with sliced daikon, masala, oil, lemon, salt, and cilantro). This recipe is delightfully healthy and it also makes a fantastic dip if you mash it up a bit more than you need to for your wrap.

Chickpea Salad Wrap


1 large can of chickpeas (796 ml), drained

1 dill pickle, chopped

1 tbsp extra virgin olive oil

1 tbsp pickle juice

2.5 tsp dill

¾ tsp salt (or to taste)

¼ tsp black pepper (or to taste)

To make into a wrap or sandwich, you need: 3 large tortillas (or 4 medium tortillas) or 8 slices of bread, lettuce, sliced tomatoes, and sliced avocado.


  1. Put all ingredients into a bowl. With a masher, mash the ingredients until the chickpeas are broken up and the majority of them are well mashed. It is okay if there are a few whole ones in there – this doesn’t need to be a puree, just a rough mash.
  2. Chill the chickpea mixture for at least 30 minutes. Spoon into wraps (lettuce wraps or tortillas) or use in sandwiches. Eat on its own or add lettuce, tomatoes, cucumber, and avocado to make the sandwich/wrap more filling and nutritious.

(Makes 4 sandwiches or 3 large wraps)

**Optional: Add in some shredded carrots, diced celery, or even chopped radish for some nice crunch and added flavour.**



Ritu Sundaram is a Vancouverite who spends her days split up between writing, teaching, and being a mom to her two kids and fur baby. In her perfect world, you’ll find her curled up with a good book and a hot cup of chai, dreaming up her next meal. She loves sharing her favourite moments and her favourite foods on her blog www.happyblurrybeautiful.com.