These Vegan Sticky Lemon Garlic Chickpea Wraps feature crispy chickpeas coated in a sweet, tangy, garlicky lemon glaze, wrapped with fresh vegetables and a creamy dairy-free sauce. They’re perfect for lunch, dinner, meal prep, or a portable high-protein vegan meal.
Yield
4 large wraps
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients
For the Sticky Lemon Garlic Chickpeas
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 tablespoon cornstarch
- ½ teaspoon salt
- ¼ teaspoon black pepper
Sticky Lemon Garlic Sauce
- 3 tablespoons fresh lemon juice
- 1 tablespoon lemon zest
- 3 tablespoons maple syrup
- 2 tablespoons soy sauce or tamari
- 5 cloves garlic, finely minced
- 1 tablespoon tomato paste
- 2 teaspoons cornstarch
- 3 tablespoons water
- ¼ teaspoon red pepper flakes (optional)
Creamy Lemon Herb Sauce
- ½ cup vegan yogurt or vegan mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh parsley
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Wrap Filling
- 4 large tortillas or wraps
- 2 cups shredded romaine lettuce
- 1 cup shredded red cabbage
- 1 large carrot, grated
- 1 cucumber, thinly sliced
- 1 avocado, sliced
- 2 tablespoons chopped fresh parsley
Optional Toppings
- Pickled red onions
- Sliced jalapeños
- Vegan feta cheese
- Sunflower seeds
- Hemp seeds
- Microgreens
Equipment
- Large skillet
- Mixing bowls
- Whisk
- Measuring cups and spoons
- Cutting board and knife
Instructions
Step 1: Prepare the Chickpeas
- Drain and rinse the chickpeas.
- Pat them dry thoroughly using a clean kitchen towel.
- Remove loose skins if desired for a crispier texture.
Season
In a bowl combine:
- Chickpeas
- Olive oil
- Cornstarch
- Salt
- Black pepper
Toss until evenly coated.
Step 2: Cook the Chickpeas
Skillet Method
- Heat a large skillet over medium-high heat.
- Add the coated chickpeas.
- Cook for 8–10 minutes.
- Stir occasionally until lightly golden and crisp.
Alternative Oven Method
- Preheat oven to 220°C (425°F).
- Spread chickpeas on a lined baking sheet.
- Bake for 20–25 minutes, shaking halfway through.
Step 3: Make the Sticky Lemon Garlic Sauce
In a small bowl whisk together:
- Lemon juice
- Lemon zest
- Maple syrup
- Soy sauce
- Garlic
- Tomato paste
- Red pepper flakes
In another small bowl mix:
- Cornstarch
- Water
Stir until smooth.
Step 4: Glaze the Chickpeas
- Reduce skillet heat to medium.
- Pour the lemon garlic sauce over the chickpeas.
- Stir continuously for 1 minute.
Add the cornstarch slurry.
- Continue cooking for 2–3 minutes.
- The sauce will thicken and become glossy.
- Coat all chickpeas evenly.
- Remove from heat and allow to cool slightly.
Step 5: Prepare the Creamy Lemon Herb Sauce
In a bowl combine:
- Vegan yogurt or mayonnaise
- Lemon juice
- Parsley
- Garlic powder
- Salt
- Black pepper
Whisk until smooth.
Refrigerate until ready to use.
Step 6: Prepare the Vegetables
Wash and prepare:
- Lettuce
- Cabbage
- Carrot
- Cucumber
- Avocado
Place them in separate bowls for easy assembly.
Step 7: Warm the Tortillas
Warm tortillas:
Skillet
- 20–30 seconds per side
Microwave
- 15–20 seconds
This makes rolling easier.
Step 8: Assemble the Wraps
For each wrap:
Layer in this order
- 1–2 tablespoons creamy lemon herb sauce
- Lettuce
- Red cabbage
- Carrot
- Cucumber
- Sticky lemon garlic chickpeas
- Avocado slices
- Fresh parsley
Add optional toppings if desired.
Step 9: Roll the Wrap
- Fold both sides inward.
- Roll tightly from the bottom.
- Slice diagonally in half.
- Serve immediately.
Serving Suggestions
Serve with:
- Sweet potato fries
- Roasted potatoes
- Fresh fruit salad
- Quinoa salad
- Coleslaw
- Corn salad
- Vegetable soup
Storage
Chickpeas
- Refrigerate in an airtight container for up to 4 days.
Lemon Herb Sauce
- Refrigerate for up to 5 days.
Vegetables
- Store separately for maximum freshness.
Assembled Wraps
- Best eaten within 24 hours.
Approximate Nutrition (Per Wrap)
- Calories: 450–520
- Protein: 13–16 g
- Carbohydrates: 55–60 g
- Fat: 18–22 g
- Fiber: 11–14 g
