Lemon Garlic Marinated Chickpea Wraps
These Lemon Garlic Marinated Chickpea Wraps are protein packed and full of bright citrus flavor. Perfect on it’s own or wrapped for easy make ahead lunches.
I’m not surprised when someone tells me they forgot to pack a lunch. Lunch is in the middle of the day and it’s also an extra to do on the list of things we already have going on. So I wanted to help by sharing a recent option I’ve been in love with.
I’ve shared some easy favorite lunch ideas before, like this Peanut Red Curry Chickpea Wrap. And today I’m sharing these easy Lemon Garlic Marinated Chickpea Wraps. You can prep the chickpea salad in advance and pair with your favorite pita or wrap for a quick grab and go option.
Why You’ll Love These Marinated Chickpeas
- Bright and citrusy, which gives them a refreshing tangy taste
- Easy to prep in advance for the week
- Uses simple ingredients
- No cooking involved, just mix everything together in one bowl
- Lots of different ways to serve to keep meals interesting through the week
- Vegan, nut-free and can be made gluten-free
Key Ingredients and Substitutions
- Chickpeas: For a quick meal use canned chickpeas. If you are concerned about sodium, make sure to rinse the chickpeas well or opt for cans that have no added salt. This can also work with cooked lentils.
- Vegetables: Use cherry tomatoes, cucumbers and red onion for a nice refreshing taste to the salad. You can also experiment with things like sun-dried tomatoes in place of the regular cherry tomatoes for an extra boost of umami flavor.
- Fresh Herbs: These herbs are flexible. I used parsley and mint, but you can swap for other fresh herbs like dill or basil.
- Extra Virgin Olive Oil: Make sure to go for good quality oil where you can as it will also help add a nice robust flavor to the chickpeas.
- Lemon: To get the most bright pop of citrus flavor, use fresh lemon juice and zest.
- Apple Cider Vinegar: Provides some extra balance and tang to the dressing ingredients. You can also use red wine vinegar or white wine vinegar.
- Maple Syrup: Helps to balance the tang of the lemon. Feel free to swap for another liquid sweetener like agave syrup as needed.
- Dry Herbs: For another pop of herby goodness, I also added dry thyme, basil and oregano to the dressing. These are also easy to change up based on preference.
How to Make Lemon Garlic Marinated Chickpea Wraps
You just need one bowl. Add in your chickpeas, diced cherry tomatoes, cucumbers, onions and fresh herbs along with a pinch of salt.
To a separate cup or jar combine all the dressing ingredients including the oil, lemon zest and juice, garlic, apple cider vinegar, maple syrup, and dry herbs. Add an extra pinch of salt and whisk together to combine.
Pour the dressing over the chickpea mixture then toss to coat evenly. Cover the bowl and place in the fridge to marinate for an hour, stirring half way to make sure the chickpeas marinate well before serving.
Expert Tips
- For best flavor, marinate the chickpeas for an hour. This will allow the flavors in the marinade to develop and for your chickpeas and veggies to absorb more of the flavor.
- You can always cut this recipe in half if you want to alternate with another lunch meal prep throughout the week.
- Warm your pita in a toaster oven then use your favorite spread and top with this chickpea mixture for the ultimate satisfying meal.
- Give the chickpeas a toss while they are marinating. You can stir them or toss while they are marinating to help keep the chickpeas evenly coated in the marinade.
Frequently Asked Questions
Store leftovers of the salad in an airtight container and place in the fridge for up to 5 days.
They make such an easy protein and fiber packed addition to any meal. Many people may be put off by the sodium found in a can of beans, but it’s important to note that when you rinse and drain your chickpeas well you can remove up to 40% of the sodium. Nowadays you can also find canned beans that contain no added salt, perfect for individuals watching their sodium intake.
The chickpea salad without the pita is completely gluten-free. To keep it gluten-free when serving try a gluten-free pita or gluten-free naan. You can also turn this into a complete salad by mixing in some cooked quinoa or rice.
How to Serve
My favorite way to serve this chickpea salad is on a warm whole wheat pita smeared with some Lemon Garlic White Bean Dip or Quick Hummus and then topped with the chickpeas.
You can also serve this rolled into a wrap with baby spinach or in a bowl with quinoa and baby kale for the ultimate salad.
More Vegan Lunch Ideas
- Miso Mustard Tofu Wraps
- Hummus Nourish Bowl
- Kale Crunch Salad
- Cilantro Lime Quinoa Salad
- Vegan Pesto Pinwheels
Lemon Garlic Marinated Chickpea Wraps
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 8 servings 1x
- Category: Lunch
- Method: One Bowl
- Cuisine: American
- Diet: Vegan
Description
These Lemon Garlic Marinated Chickpea Wraps are protein packed and full of bright citrus flavor. Perfect on it’s own or wrapped for easy make ahead lunches.
Ingredients
- 2, 15 oz cans of chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, quartered
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp fresh mint or basil, finely chopped
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- Juice and zest of 1 medium lemon
- 1 tbsp apple cider vinegar
- 2 cloves garlic, crushed
- 1/2 tsp dry oregano
- 1/2 tsp dry thyme
- 1/2 tsp dry basil
- 2 tsp maple syrup or agave
- Salt
Serve With
- Whole Grain Pitas or Wraps
- Hummus or Lemon Garlic White Bean Spread
Instructions
- To a large mixing bowl add in the chickpeas, cucumbers, tomatoes, red onion, parsley and mint then sprinkle with a pinch of salt.
- In a separate jar add in the oil, mustard, apple cider vinegar, garlic, oregano, thyme, basil, maple syrup and a pinch of salt. Give the dressing a really good mix to combine then pour it over the chickpea mixture.
- Toss the chickpea salad together, making sure it has been coated with the dressing then cover the bowl and place in the fridge for up to one hour, stirring occasionally to redistribute the dressing.
- When ready to serve, place a wrap or pita on a flat plate and spread with your favorite spread then top with the chickpea salad and serve.
Notes
For best flavor, marinate the chickpeas for an hour. This will allow the flavors in the marinade to develop and for your chickpeas and veggies to absorb more of the flavor.
You can always cut this recipe in half if you want to alternate with another lunch meal prep throughout the week.
Warm your pita in a toaster oven then use your favorite spread and top with this chickpea mixture for the ultimate satisfying meal.
Give the chickpeas a toss while they are marinating. You can stir them or toss while they are marinating to help keep the chickpeas evenly coated in the marinade.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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I love this recipe. It is so pretty, plus easy to make and tastes amazing. Thank you.