Curried chickpea salad wraps
12 min · 17 g protein · 427 cals / serving
Chickpeas mashed chunky with a creamy curry dressing, a spoon of mango chutney, crunchy celery and carrot, red onion and golden raisins, rolled up in whole-wheat wraps with spinach and cucumber, with the rest of the salad spooned over crisp romaine on the side. A vegan take on coronation chicken that needs no cooking and packs for lunch.
Ingredients
Curried chickpea salad
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1/2 cup unsweetened soy yogurt, plain, unsweetened
- 1 tbsp vegan mayonnaise
- 2 tsp curry powder, mild
- 1 tbsp mango chutney
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 large ribs celery, finely diced
- 1 cup grated carrot
- 1/4 small red onion, finely chopped
- 3 tbsp raisins, golden
- 1/3 cup fresh cilantro, chopped
Wraps
- 4 (8-inch) whole-wheat tortillas whole wheat tortilla, most are vegan, but a few contain lard or honey, so check the label
- 3 cups baby spinach
- 1/2 large English cucumber cucumber, cut into sticks
Side salad
- 2 romaine hearts romaine lettuce, chopped
Steps
- Tip the chickpeas into a large bowl and mash them with a potato masher or fork until about half are broken and the rest still chunky.
- Stir in the soy yogurt, vegan mayo, curry powder, mango chutney, lemon juice, mustard, salt and pepper.
- Fold in the celery, carrot, red onion, raisins and cilantro. Taste and add more curry powder or lemon if you like.
- Lay out the tortillas, line each with spinach and cucumber sticks, spoon about 2/3 cup of the salad down the middle, fold in the sides and roll up tightly. Cut in half.
- Pile the romaine on four plates, spoon the rest of the salad over it and serve the wraps beside it. To pack for lunch, keep the salad in a sealed box and the tortillas and romaine apart, and roll the wrap when you eat it so it stays soft rather than soggy: the salad keeps 3 days in the fridge.
Good to know
Will children eat it?
Often, if the curry powder is mild and the raisins stay in: it tastes sweet and savoury rather than hot. Leave the red onion out of theirs if they are wary of it.
Can I make it lighter?
Use a high-fibre, low-carb wrap instead of the whole-wheat tortillas, at about 63 instead of 57; most are vegan, but check the label for milk or whey.
Can I serve it without the wraps?
Yes: spoon it all over the romaine, into lettuce cups or into a halved pitta; it also makes a good sandwich on wholegrain bread.
Alternative
Per
- Calories
- 105
- Protein
- (17%)
- 4 g
- Fat
- (24%)
- 3 g
- Carbohydrates
- (59%)
- 17 g
- of which sugar
- 4 g
- Fiber
- 4 g
- Sodium
- 205 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1707 kcal goes into the pot and 1634 g of ingredients comes out as about 1633 g of food: 105 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.