Plant-Based Chickpea and Kale Wraps with Tahini Sauce
These plant-based wraps are delicious and easy to make for lunch. There is no doubt they will become your new go-to recipe. Make them in ten minutes and feel great after enjoying these healthy and filling wraps.
As a busy mom, I have little time to spend on lunches for myself. Not to mention, I typically wait until I am pretty hungry to look for a lunch option in my fridge. Does that sound familiar?
I’ve got a solution for you for a perfect lunch recipe. Grab a saute pan and a few ingredients and you’ll have this simple meal ready in no time. Trust me, stop what you are doing and make these vegan wraps now.
What is a plant-based wrap?
Instead of using a protein derived from meat, plant-based wraps consist of beans as the main ingredient. In this case, chickpeas, also known as garbanzo beans, are the star of the show. There are many plant protein options instead of beans, however. Some of these options include soy, tofu, lentils, and nuts.
Why You Will Love Chickpea and Kale Wraps
They are so easy to make. The only ingredient you have to heat up is the chickpeas. Other than that, the tahini dressing can be thrown together in a small bowl and whisked up quickly. It’s just too easy not to make.
They are hearty. All you need is two and you will be satisfied. You know what that means, right? There will be leftovers for your next lunch meal. Now that’s my kind of meal!
They are healthy. Packed with protein, fiber, and healthy fats these cute wraps are a nutritious meal, for sure. They are great for the taste buds and the waist!
They are delicious. These wraps are currently my favorite go-to lunch meal at the moment. I honestly can’t get enough of the lemon tahini sauce that has a lovely creamy texture, the fresh massaged kale, and the seasoned chickpeas.
Additional Toppings
While the wraps are delicious just as they are, here are a few additional ideas to add to them.
Grilled onions
Pickled onions
Avocado
Bell peppers
Red pepper flakes
Green onions
Cucumber slices
Cherry tomatoes
The Wrap Ingredients
Tortillas: You can’t have a wrap without tortillas. You can definitely use lavish bread, pita bread, or any type of wrap. Any of those options would taste great.
Shallot: This light onion thinly sliced is the perfect addition to this plant-based chickpea wrap. Feel free to use your favorite type of onion such as red onion, grilled onion, or pickled onion instead.
For the sauteed chickpeas, you will need the following ingredients.
A can of chickpeas: Only use this variety of beans for this recipe. I do not recommend any other type.
Avocado oil: You will use this to fry the chickpeas in a large medium saute pan.
Seasonings: The seasonings for the chickpeas include cumin, garlic powder, chili powder, paprika, salt, and pepper.
Fresh lemon juice: There’s something really fresh about adding a splash of fresh lemon juice to the chickpeas that I really enjoy.
For the tahini sauce, you will need the following ingredients.
Tahini: Use a high-quality tahini because you will really taste the difference.
Fresh lemon juice: There’s nothing better than the citrusy flavor that fresh lemon juice brings to a sauce.
Pure maple syrup: This sauce tastes wonderful with a hint of natural sweetener that helps balance all of the flavors together.
Hot sauce: This can be optional but it’s highly recommended. The sauce ends up having the smallest kick, so don’t worry.
Fresh garlic: I wouldn’t skip on using fresh minced garlic here. While garlic powder may be easier to use, I don’t recommend it.
For the kale, you will need the following ingredients.
Fresh raw kale: You’ll want to massage your kale before eating. Yup, you heard me right. There is simply no other way to eat kale. LOL.
Extra virgin olive oil: You’ll use just a bit to massage into the kale.
Salt and pepper: Sprinkle a dash of each onto the kale before massaging.
How to Make These Vegan Wraps
Step one: Make the tahini sauce. Simply add all of the ingredients except the water to a small bowl. Use a whisk to stir the sauce. Add the water and stir again until you have a creamy sauce. Set it aside.
Step two: Add the kale to a medium bowl. Drizzle the olive oil and sprinkle the salt and pepper over top. Use your hands to massage the kale for about 30-45 seconds until the leaves become soft. Set it aside.
Step three: Drain the can of chickpeas in a colander, however, do not rinse them.
Step four: Heat a saute pan over medium heat. Add avocado oil. Once the oil is hot, add the chickpeas. Cook them for about 5 minutes, stirring every 45 seconds or so. Next, add all of the seasonings to the chickpeas and give it all a good stir until each bean is coated. Cook the beans for another 1-2 minutes, stirring every 30 seconds. Set the pan aside.
Step five: Slightly heat the tortillas in the microwave or over the stove. (This is optional, it just helps the tortillas bend without breaking.) If you are using pita bread, for example, you do not need to warm it unless you want your wrap warm.
Step six: Now it’s time to build your wrap. Layer chickpeas, kale, and a shallot, and then drizzle the sauce over top. Fold The wrap by bringing in both sides and then it’s ready to enjoy!
How to Store Leftovers
The chickpeas and tahini sauce can be stored separately in airtight containers in the fridge for up to two days.
The kale will get soggy so only massage oil into the amount of kale you plan to eat in one sitting.
I recommend only slicing the amount of shallot you need for that meal. Otherwise, you can store leftover shallots in an airtight container in the fridge for one day, it just may not be as fresh.
When you are ready to enjoy another wrap, simply heat the chickpeas in a glass container in the microwave for 20 seconds at a time. If the tahini sauce is too thick, add a teaspoon of filtered water at a time and stir well until you have the desired consistency.
Tips + Modifications
These wraps are delicious and the best part is the creamy tahini sauce. I highly recommend not skipping that component.
Only use chickpeas for this recipe. I do not recommend any other bean variety.
Other Easy Vegan Lunch Recipes That You Will Love
Chickpea Smash Toast with Fresh Herbs
The Vegan Version of Jennifer Aniston’s Viral Salad
Plant-Based Chickpea and Kale Wraps with Tahini Sauce
Equipment
- 1 small bowl to mix the tahini sauce in
- 1 small frying pan to cook the chickpeas in
- 1 colander to drain the chickpeas in
Ingredients
- 4 medium tortillas Lavash, Naan, or Pita bread will work as well
- 2 shallots, peeled and thinly sliced
For the tahini sauce:
- ½ cup tahini
- juice from ½ lemon
- 2 teaspoons pure maple syrup
- 1 tablespoon hot sauce *You can leave this out if you prefer
- 1 large garlic clove, minced
- ½ teaspoon sea salt
- 2 tablespoons filtered water
For the kale:
- 2 cups shredded kale, thicker stem pieces removed
- 1 teaspoon extra virgin olive oil
- ¼ teaspoon salt and pepper
For the chickpeas:
- 1 (15.5 oz) can of chickpeas, drained but not rinsed
- 1 tablespoon avocado oil
- 1 teaspoon lemon juice
- ½ teaspoon of each: cumin, garlic powder, and sea salt
- ¼ teaspoon of each: chili powder and paprika
Instructions
- Make the tahini sauce. Simply add all of the ingredients except the water to a small bowl. Use a whisk to stir the sauce. Add the water and stir again until you have a creamy sauce. Set it aside.
- Add the kale to a medium bowl. Drizzle the olive oil and sprinkle the salt and pepper over top. Use your hands to massage the kale for about 30-45 seconds until the leaves become soft. Set it aside.
- Drain the can of chickpeas in a colander, however, do not rinse them.
- Heat a saute pan over medium heat. Add avocado oil. Once the oil is hot, add the chickpeas. Cook them for about 5 minutes, stirring every 45 seconds or so. Next, add all of the seasonings to the chickpeas and give it all a good stir until each bean is coated. Cook the beans for another 1-2 minutes, stirring every 30 seconds. Remove the pan from the heat. Drizzle the lemon juice over the beans and toss them. Set the pan aside.
- Slightly heat the tortillas in the microwave or over the stove. (This is optional, it just helps the tortillas bend without breaking.) If you are using pita bread, for example, you do not need to warm it unless you want your wrap warm.
- Now it's time to build your wrap. Layer chickpeas, kale, shallot, and then drizzle the sauce over top. Fold The wrap by bringing in both sides and then it's ready to enjoy!
Notes
Nutrition
Enjoy!
XOXO
Michelle