Why you’ll love it
These wraps are crunchy, creamy, tangy, and salty all at once — the kind of lunch that actually keeps you full until dinner. Smashed chickpeas with a lemon-tahini dressing, crisp cucumber and red onion, all wrapped in a soft tortilla. Fifteen minutes, no cooking, endlessly packable.
Quick facts
- Prep: 15 minutes
- Cook: 0 minutes
- Total: 15 minutes
- Servings: 4 wraps
Ingredients
- 2 cans (15 oz / 425g each) chickpeas, drained and rinsed
- 1/3 cup (80g) tahini
- 3 tablespoons fresh lemon juice (about 1 large lemon)
- 2 tablespoons olive oil
- 1 clove garlic, grated or minced
- 1 teaspoon ground cumin
- 3/4 teaspoon fine sea salt, plus more to taste
- 1/4 teaspoon black pepper
- 2–4 tablespoons water, to loosen
- 1 cup diced cucumber
- 1/2 small red onion, thinly sliced
- 1 cup shredded red cabbage or lettuce
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley or dill
- 4 large flour tortillas or lavash wraps
Instructions
- Smash the chickpeas. In a large bowl, roughly smash the chickpeas with a fork or potato masher — you want a mix of smashed and whole for texture.
- Make the dressing. In a small bowl, whisk the tahini, lemon juice, olive oil, garlic, cumin, salt, and pepper. Add water a tablespoon at a time until it’s pourable but still thick.
- Combine. Pour about two-thirds of the dressing over the chickpeas and toss. Fold in the cucumber, red onion, cabbage, tomatoes, and herbs. Taste and add salt or lemon as needed.
- Wrap. Warm the tortillas briefly so they’re pliable. Divide the filling among them, drizzle with the remaining dressing, and roll up tightly, tucking in the sides.
- Serve. Slice in half and serve immediately, or wrap tightly in foil for lunchboxes.
Tips
- Prevent sogginess: If packing for later, keep the extra dressing separate and add just before eating.
- Make it spicy: Add a diced jalapeño, a spoonful of harissa, or a pinch of cayenne to the dressing.
- Gluten-free: Use gluten-free wraps or serve the filling over greens as a salad.
- Meal prep: The chickpea mixture keeps 4 days refrigerated — assemble wraps fresh.