Peanut-Ginger Chickpea Salad Wraps with Crunchy Veggies

Quick Recipe Version (TL;DR)

• Yield: 4 wraps (4 servings)
• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: 30 minutes

Quick Ingredients

• 1 (15 oz / 425 g) can chickpeas, drained and rinsed
• 4 large (10-inch / 25 cm) flour or whole-wheat tortillas
• 1 cup finely shredded red cabbage
• 1 cup shredded carrot
• 1 cup thinly sliced bell pepper (any color)
• 1/2 cup thinly sliced cucumber
• 2 green onions, thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/3 cup creamy peanut butter
• 2 tbsp fresh lime juice
• 1 tbsp rice vinegar
• 1 tbsp soy sauce or tamari
• 2 tbsp maple syrup
• 2–3 tsp freshly grated ginger
• 1 small garlic clove, grated
• 1–2 tsp sriracha or chili-garlic sauce (to taste)
• 2–4 tbsp warm water (to thin dressing)
• 2 tsp neutral oil (for toasting chickpeas, optional)
• 2 tbsp roasted peanuts, roughly chopped (for garnish)
• Salt and black pepper, to taste

Do This

• 1. Whisk peanut butter, lime juice, rice vinegar, soy sauce, maple syrup, ginger, garlic, and sriracha. Thin with warm water until creamy and pourable; season to taste.
• 2. Pat chickpeas very dry. Optionally sauté in a skillet with oil and a pinch of salt over medium heat for 7–8 minutes until lightly crisped; cool slightly.
• 3. In a large bowl, lightly mash chickpeas with a fork (leave some whole). Add about 1/2–2/3 of the dressing and mix until coated.
• 4. Add cabbage, carrot, bell pepper, cucumber, green onions, and cilantro to the bowl. Toss gently until everything is well combined and coated, adding more dressing if needed.
• 5. Warm tortillas briefly in a dry skillet or microwave so they are soft and flexible.
• 6. Divide the chickpea salad among tortillas, sprinkle with chopped peanuts, then roll up tightly into wraps, tucking in the sides as you go.
• 7. Slice wraps in half and serve immediately with any remaining dressing on the side for dipping.

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Why You’ll Love This Recipe

• Big flavor with minimal effort: creamy peanut-ginger dressing makes canned chickpeas and simple veggies taste restaurant-level.
• Crunchy, fresh, and satisfying: every bite has crisp vegetables, hearty chickpeas, and a rich, tangy-sweet sauce.
• Meal-prep friendly: components keep well, so you can build fresh wraps in minutes all week.
• Naturally dairy-free and easily made vegan and gluten-free with simple swaps.

Grocery List

• Produce: 1 lime, fresh ginger, 1 small garlic clove, 1 cup red cabbage, 2 medium carrots, 1 bell pepper, 1/2 small cucumber, 2 green onions, fresh cilantro.
• Dairy: None (recipe is dairy-free).
• Pantry: 1 can chickpeas, creamy peanut butter, soy sauce or tamari, rice vinegar, maple syrup, sriracha or chili-garlic sauce, neutral oil, large tortillas, roasted peanuts, salt, black pepper.

Full Ingredients

For the Peanut-Ginger Dressing

• 1/3 cup creamy peanut butter (smooth, not natural chunky)
• 2 tbsp fresh lime juice (about 1 medium lime)
• 1 tbsp rice vinegar
• 1 tbsp soy sauce or tamari (use tamari for gluten-free)
• 2 tbsp maple syrup (or honey if not vegan)
• 2–3 tsp freshly grated ginger (about a 1-inch knob), to taste
• 1 small garlic clove, finely grated or minced
• 1–2 tsp sriracha or chili-garlic sauce, to taste
• 2–4 tbsp warm water, as needed to thin to a creamy, drizzly consistency
• Pinch of fine sea salt and freshly ground black pepper, to taste

For the Chickpea Salad Filling

• 1 (15 oz / 425 g) can chickpeas, drained, rinsed, and patted very dry
• 2 tsp neutral oil (such as canola, avocado, or light olive oil; optional but recommended for toasting)
• 1 cup finely shredded red cabbage (about 1/4 small head)
• 1 cup shredded or matchstick-cut carrots (about 2 medium carrots)
• 1 cup thinly sliced bell pepper (red, yellow, or orange for color)
• 1/2 cup thinly sliced cucumber (remove watery seeds if very seedy)
• 2 green onions, thinly sliced
• 1/4 cup loosely packed fresh cilantro leaves, roughly chopped
• Salt and freshly ground black pepper, to taste

For Assembling the Wraps

• 4 large (about 10-inch / 25 cm) flour tortillas or whole-wheat wraps (use gluten-free wraps if needed)
• 2 tbsp roasted peanuts, roughly chopped (for garnish)
• Optional: extra cilantro leaves, lime wedges, and additional sriracha for serving

Step-by-Step Instructions

Step 1: Make the peanut-ginger dressing

In a medium bowl, combine the peanut butter, lime juice, rice vinegar, soy sauce (or tamari), maple syrup, grated ginger, grated garlic, and sriracha. Whisk until thick and smooth. At first the mixture may look stiff or slightly broken; keep whisking and it will come together into a glossy paste.

Add warm water 1 tablespoon at a time, whisking after each addition, until the dressing is creamy and pourable but still thick enough to cling to the chickpeas and vegetables. You are aiming for a texture similar to a thin yogurt or heavy cream. Taste and season with a pinch of salt and a few grinds of black pepper, adjusting heat (more sriracha), sweetness (more maple), or tang (more lime) to your preference. Set aside.

Step 2: Dry and optionally toast the chickpeas

Drain and rinse the chickpeas, then spread them on a clean kitchen towel or a few layers of paper towels. Gently rub them dry, discarding any loose skins. Getting them as dry as possible helps them absorb the dressing and crisp up in the pan if you toast them.

To toast (recommended for extra flavor and texture): Heat a large nonstick or cast-iron skillet over medium heat. Add the neutral oil. Once hot, add the chickpeas and a small pinch of salt. Cook, stirring occasionally, for 7–8 minutes, until lightly golden and a bit crisp on the outside. Remove from heat and let cool for a few minutes so the warmth does not wilt the vegetables later.

Step 3: Lightly mash the chickpeas

Transfer the chickpeas to a large mixing bowl. Using a fork or a potato masher, lightly mash them. Aim to break up about half to two-thirds of the chickpeas, leaving some whole for texture. This partial mash creates a creamy, scoopable salad that holds together well inside the wraps and does not fall out when you take a bite.

Pour about 1/2 to 2/3 of the prepared peanut-ginger dressing over the chickpeas. Stir until the chickpeas are evenly coated and the mixture looks creamy. If it seems dry, add a spoonful or two more dressing. Taste and adjust the seasoning with salt and pepper if needed.

Step 4: Prep the crunchy vegetables

While the chickpeas cool and soak up the dressing, prepare the vegetables. Finely shred the red cabbage, shred or julienne the carrots, thinly slice the bell pepper and cucumber, and slice the green onions. Roughly chop the cilantro leaves.

Add the cabbage, carrots, bell pepper, cucumber, green onions, and cilantro to the bowl with the dressed chickpeas. Gently toss everything together until the veggies are well distributed and lightly coated in the dressing. If the salad looks dry or the veggies are not lightly glossy, add a bit more dressing and toss again. Reserve any remaining dressing for drizzling or dipping when serving.

Step 5: Warm the tortillas

To make the wraps easier to roll without tearing, warm the tortillas just before assembling. Heat a dry skillet over medium heat and warm each tortilla for about 20–30 seconds per side, just until soft and pliable, then stack them on a plate and cover with a clean towel to keep warm. Alternatively, wrap the tortillas in a slightly damp paper towel and microwave for 20–30 seconds until warmed through.

Warming the tortillas is especially important if you are using whole-wheat or gluten-free wraps, which can be more prone to cracking when cold.

Step 6: Fill and roll the wraps

Lay one warm tortilla on a cutting board or clean work surface. Spoon a generous quarter of the chickpea salad mixture into a line down the center of the tortilla, leaving about 1 1/2 inches clear at the bottom and top for folding. The filling should be evenly distributed and not piled too close to the edges to make rolling easier.

Sprinkle a portion of the chopped roasted peanuts over the filling for extra crunch. Fold the bottom edge of the tortilla up over the filling, then fold in the sides. Roll the wrap tightly away from you, like a burrito, tucking in the filling as you go so it stays compact. Repeat with the remaining tortillas and filling.

Step 7: Slice and serve

Once all the wraps are rolled, use a sharp knife to slice each one in half on a slight diagonal for a nice presentation and easier handling. Arrange the halves on a plate or platter. Drizzle with any remaining peanut-ginger dressing or serve the extra dressing on the side for dipping.

Garnish the platter with a few extra cilantro leaves and lime wedges if you like. Serve immediately while the wraps are still slightly warm and the veggies are at their crunchiest.

Pro Tips

• Get the chickpeas really dry. Extra moisture makes the salad watery and the chickpeas less able to soak up flavor. Take an extra minute to pat them very dry after rinsing.
• Adjust dressing thickness at the end. The dressing will thicken slightly as it sits. If it becomes too thick, whisk in another teaspoon or two of warm water until it is creamy again.
• Do not overfill the wraps. It is tempting to pack in a lot of filling, but overfilling makes the wraps harder to roll and more likely to burst open. Aim for a generous but manageable line of filling.
• Slice just before serving. If you are packing these for lunch, keep them whole and slice right before eating to keep the edges from drying out.
• Make it your heat level. Start with the lower amount of sriracha, taste, and add more if you like a spicier, more assertive dressing.

Variations

• Lettuce wraps or bowls: Skip the tortillas and serve the peanut-ginger chickpea salad over shredded romaine, mixed greens, or in crisp lettuce cups for a lighter, lower-carb option.
• Extra protein boost: Add thinly sliced grilled chicken, baked tofu, or sautéed shrimp to the wraps along with the chickpea salad for an even heartier meal.
• Nut and veggie swaps: Use almond or cashew butter instead of peanut butter, or swap in shredded napa cabbage, thinly sliced snap peas, or bean sprouts for some of the vegetables to change up the texture and flavor.

Storage & Make-Ahead

For the best texture, store the components separately and assemble the wraps just before eating. The peanut-ginger dressing will keep in an airtight container in the refrigerator for up to 5 days. The chickpea-vegetable salad (already tossed with dressing) will keep well for 2–3 days in the fridge; the cabbage and carrots stay crunchy, though the bell pepper and cucumber may soften slightly over time.

Assembled wraps are best eaten the same day but can be wrapped tightly in plastic wrap or stored in an airtight container and refrigerated for up to 24 hours. If packing for lunch, keep the wraps cold and include any extra dressing in a small container for dipping. This recipe does not freeze well, as the fresh vegetables lose their crunch after thawing.

Nutrition (per serving)

Approximate values per wrap (1 of 4), including tortillas and peanuts: about 500–540 calories, 20–22 g protein, 19–23 g fat, 65–70 g carbohydrates, 11–14 g dietary fiber, and 9–12 g sugar. Actual nutrition will vary based on specific brands of tortillas, peanut butter, and any added proteins or variations.