Chickpeas might just be my favorite legume. I can always them lurking in my cupboard, ready to be used in quick greek chopped salad lunch or to throw in a curry dish when I’m feeling like I want a little plant-based protein but don’t want to cook. Their creamy texture is one I find myself always coming back to. Anyone else a chickpea lover?!
This year I’m committed to bringing you more plant based meals; not only because they’re better for us and the environment, but because they’re convenient and easy to throw together with minimal effort. College students and anyone who finds themselves busy and on the go — this recipe is for you!
Abra and I whipped this pecan apple chickpea salad in no time the other week and absolutely loved the flavors and texture. It’s reminiscent of an apple tuna salad you had growing up, except there’s no tuna or mayo involved, making it vegan and gluten free.
And guess what? This recipe only takes about 15 minutes to make. YASSSS.
What are the ingredients in this vegan chickpea salad?
The ingredients include: mashed chickpeas, diced honeycrisp apples (my favorite apple!), dried cherries, toasted pecans, celery, parsley and green onion. It’s bright, flavorful and our creamy maple-dijon tahini dressing really ties it all together.
To make this a full lunch: use your favorite wrap (we prefer spinach tortillas) and add a little extra spinach and carrots for color, texture and nutrition. Red cabbage would also add a delicious crunch.
Other plant-based recipes you might like:
See how to make the vegan chickpea salad wraps:
Vegan Pecan Apple Chickpea Salad Wraps
- For the salad:
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 cup small diced organic honeycrisp apples (from about 1 small to medium honeycrisp apple)
- 1/3 cup coarsely chopped raw or toasted pecans*
- 1/3 cup dried tart cherries
- 1 stalk of celery, diced
- 2 tablespoons chopped flat-leaf parsley (or sub cilantro)
- ¼ cup chopped green onions
- For the dressing:
- 3 tablespoons tahini (I like Soom Foods)
- 2 teaspoons pure maple syrup (or use honey if not vegan)
- 1 teaspoon dijon mustard
- 1 teaspoon apple cider vinegar
- ¼ teaspoon garlic powder
- ¼ teaspoon salt, plus more to taste
- Lots of freshly ground black pepper
- 2-3 tablespoons warm water, to thin dressing
- For the wraps:
- 3 large spinach tortillas (or tortillas of choice)*
- 3-4 cups organic spinach
- ¾ cup shredded carrots
Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced apples, chopped pecans, tart cherries, celery, parsley and green onions.
In a separate bowl, make the dressing: Add tahini, honey, dijon, apple cider vinegar, garlic powder, salt, pepper and warm water. Mix to combine until a creamy dressing forms. Add more water if necessary. I found that somewhere between 2-3 tablespoons was perfect.
Add dressing to the chickpea salad. Stir to combine and coat all the ingredients with dressing. Taste and adjust as necessary. You may want to add more salt and/or pepper.
Lay out spinach wraps and add about 1 cup of spinach, top with ¼ cup shredded carrots. Top with ⅓ of the chickpea salad mixture. Tightly roll up the wrap, tucking in the ends as you go. Secure tightly with a toothpick if necessary. Makes 3 large wraps! You can also eat the salad as is or put in lettuce wraps or swiss chard. Salad will stay good for 5 days in the fridge.
*If you use smaller 8-inch tortillas, you’ll likely get 4 servings out of this recipe.
*If you are nut free, feel free to use roasted sunflower seeds instead of pecans. Tahini is made from sesame seeds so that should not be an issue.
Nutrition for 1/3 of recipe without the spinach wrap:
418 Calories | 20.0g Fat | 2.0g Saturated Fat | 52.3g Carbs | 12.3g Fiber | 17.2g Sugar | 12.2g Protein