Chickpea Salad Kale Wraps

Name: Chickpea Salad Kale Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: american
Ingredients: 8 pcs kale (large leaves, stems trimmed); 420 g chickpeas (cooked, drained and rinsed if using canned); 2 pcs celery (medium stalks, finely diced); 0.5 pcs red onion (medium, finely chopped); 1 pcs carrot (medium, grated); 0.33 cup plain yogurt (thick, Greek-style preferred); 2 tbsp lemon juice (freshly squeezed); 1 tsp dijon mustard; 1 pcs garlic (clove, minced); 0.25 tsp salt; 1 pinch black pepper; 3 tbsp sunflower seeds (roasted, unsalted)

RATING

0.0/5

TASTE SCORE

8/10

Hearty kale leaves stuffed with a zesty, mashed chickpea salad that's creamy, crunchy, and bright. A no-cook lunch wrap that comes together in 15 minutes — perfect for meal prep or a quick, wholesome bite.

PREP

15m

COOK

SERVES

2 PIECES

471 cal

SERVINGS

METHOD · 5 STEPS

prep · ~5 min
Prep the kale leaves.
Wash 8 large kale leaves and pat them completely dry. Trim the thick woody stems and lay leaves flat on a clean surface.
mix · ~6 min
Make the chickpea salad filling.
1.Add drained chickpeas to a large mixing bowl and mash roughly with a potato masher or fork until chunky.
2.Fold in diced celery, chopped red onion, and grated carrot.
3.Add yogurt, lemon juice, dijon mustard, minced garlic, salt, and black pepper.
4.Mix well until everything is evenly coated and creamy.
TIPMash chickpeas only partially — leaving some whole adds texture.
mix · ~1 min
Fold in the sunflower seeds.
Sprinkle roasted sunflower seeds over the chickpea mixture and fold gently to distribute them evenly throughout the salad.
assemble · ~5 min
Assemble the wraps.
Lay a kale leaf flat, spoon a generous portion of chickpea salad down the center, then fold the sides over and roll tightly like a burrito. Repeat with remaining leaves and filling.
TIPIf kale leaves are stiff, massage them briefly with your hands to soften before rolling.
serve · ~2 min
Slice and serve.
Cut each wrap in half on a slight diagonal. Serve immediately or wrap tightly in parchment paper for later.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Partially mash the chickpeas with a fork or potato masher — leaving some whole creates a better texture contrast with the crunchy veggies.
2
Massage the kale leaves briefly with your hands before assembling to make them more pliable and less likely to crack when rolling.
3
Pat the kale leaves completely dry after washing to prevent the wrap from becoming soggy.
4
For meal prep, store the chickpea salad and kale leaves separately, then assemble just before eating to keep the wraps crisp.
5
Use thick Greek-style yogurt for a creamier filling that won't make the salad watery.
6
Toast the sunflower seeds lightly in a dry pan for extra nuttiness if they aren't already roasted.
7
Chill the assembled wraps for 10 minutes before slicing to help them hold their shape better.