A lavash wrap stuffed with smoky chickpeas, tomatoes, and onions, crisp slices of cucumber, and fresh spinach is a delicious 30-minute meal!
This lavash wrap is a 30-minute meal that's loaded with flavor and it's easy to make in one pan! It's incredibly tasty, filling, versatile, and it definitely deserves a place in your recipe book + a spot on your meal plan!
If you haven't tried it yet, lavash is like a thin and pliable flatbread. It's perfect for wraps, sandwiches, roll-ups, or thin-crust pizza.
This lavash wrap is filled with protein-packed chickpeas that have been simmered in the most delicious savory and smoky tomato sauce paired with crisp slices of cucumber and fresh spinach! It's so delicious!
I'm a notorious burrito-over-stuffer, so another reason I love making wraps with lavash is because the rectangular shape lets you load it up without it falling apart!
Why You'll Love This Recipe
- It's easy to make in one pan!
- You can use any type of legumes, fresh greens, or veggies that you have on hand. It's easily customizable!
- It's ready in just 30 minutes!
Ingredients & Substitutions
These are the ingredients you'll need to make the recipe.
- Onion - You can use any variety of onion that you like.
- Garlic - I used fresh garlic, but you can also use dried. Start with ½ teaspoon and add more to taste.
- Dried Seasonings - Cumin and smoked paprika add so much flavor to this dish! You can use regular paprika instead of smoked, but it won't have the same smoky flavor.
- Tomato Paste - This is the base of the tangy, smoky sauce.
- Lime - Fresh lime juice goes perfectly with the smoky tomato flavor.
- ACV - This adds the perfect tangy flavor. You could also use balsamic vinegar.
- Maple Syrup - This balances the acidity of the tomato paste, apple cider vinegar, and lime juice. Agave or date syrup can be substituted.
- Hot Sauce - Use your favorite hot sauce for a little heat!
- Chickpeas - You can use any type of cooked legumes. I've made this recipe with great northern beans, black-eyed peas, and french green lentils. All are delicious!
- Lavash Wrap - If you don't have lavash wraps, you can put the filling a taco or burrito-sized tortilla, gluten-free coconut wraps, or lettuce cups.
How To Make A Chickpea Lavash Wrap
Step 1 - Saute the onions in a large pan until they're soft. Add the garlic, dried seasonings, and tomato paste to the pan, and let it cook for a few minutes until it smells fragrant (Photos 1-3).
Step 2 - Next add the lime juice, apple cider vinegar, hot sauce, water, and chickpeas to the pan and let it cook until the sauce thickens (Photo 4).
Step 3 - Lay the lavash on a flat surface and arrange the ingredients on top. Put the spinach on the far left side closest to you, then a few spoonfuls of the smoky chickpeas, and a layer of sliced cucumbers.
Step 4 - If you want to add mashed avocado, hummus, or any type of sauce, spread it on the right side so it seals as you roll. Sprinkle sliced green onions over the top and roll it up!
I like to serve these vegan lavash wraps with a side of crunchy garlic kale chips and fresh fruit, but any of the following recipes would be a tasty side dish.
Smoky chickpeas are delicious tucked into a lavash wrap, but you could also enjoy them in tacos or burritos, as the plant-based protein source in a hearty salad, or mixed into a vegan breakfast burrito bowl.
Storage & Freezing Instructions
Store the chickpeas in an airtight container in the fridge for up to 3 days.
You can assemble the wraps 1-2 days ahead of time if you want to meal prep, but the part of the lavash wrap that touches the saucy chickpeas may get a little wet.
You can freeze the smoky chickpeas by themselves. They will defrost and reheat perfectly. However, don't freeze the wraps already assembled because the fresh ingredients will be wet and mushy once defrosted.
If you want to freeze just the lavash bread, you can put it in the freezer in its original package if it's still sealed, or transfer it to a large sealed bag and lay it down flat in the freezer. Freeze it for 2-3 months.
Frequently Asked Questions
Lavash is a baked flatbread. The texture of lavash is less chewy and doughy, and the shape is rectangular vs. the circular shape of tortillas.
- When you're building the wrap, try not to stack the ingredients on top of each other like you would in a burrito or taco. Spread them out. When you roll it up, you want to see the layers.
- If you want to add hummus, mashed avocado, or your favorite sauce, spread it out over the right side so it will seal the lavash as you roll it up.
- I used Atoria whole grain lavash wraps because they're vegan, non-GMO, and they taste great! Since they don't have any preservatives, it's best to store them in the fridge to make them last a little longer.
- Not all lavash is vegan, so make sure to always check the ingredient list before using.
Want More Delicious Wrap Recipes?
- Roasted Vegetable Quinoa Wrap
- Quinoa Lettuce Wrap
- Bomb Ass Buffalo Cauliflower Wrap
- Roasted Butternut Squash Pita Wrap
Smoky Chickpea Lavash Wrap
- Large Pan
- ¼ cup low-sodium vegetable broth (or 2 tbsp olive oil)
- 1 small red onion diced
- 3 garlic cloves minced
- 1 tbsp smoked paprika
- 1 tsp cumin
- 3 tbsp tomato paste
- ¼ tsp salt (add more to taste)
- ¼ tsp black pepper
- 3 tbsp lime juice
- 1 tbsp apple cider vinegar
- 1 tsp maple syrup
- 1 tbsp hot sauce
- 1 cup water
- 3 cups cooked chickpeas (2) 14 oz cans (rinsed and drained)
- lavash wrap (I used Atoria whole grain vegan lavash)
- fresh spinach
- cucumber thinly sliced
- green onions sliced
- In a large pan over medium heat, saute the diced onion in ¼ cup vegetable broth until soft and translucent. Add more broth if the pan gets too dry.
- Add minced garlic, 1 tbsp smoked paprika, 2 tsp cumin, ¼ tsp salt, ¼ tsp black pepper, and 3 tbsp tomato paste to the pan with the onions. Stir and let it cook for 2-3 minutes, it will smell very fragrant.
- Add 3 tbsp lime juice, 1 tbsp apple cider vinegar, 1 tsp maple syrup, 1 tbsp hot sauce, 1 cup water, and 3 cups cooked chickpeas to the pan. Stir to combine and let it cook for 15 minutes or until the sauce has thickened.
- Lay a lavash wrap on a flat surface. From left to right, place 1 handful of spinach, ½ cup of chickpeas, and a thin layer of cucumbers.
- If you want to add mashed avocado, hummus, or any type of sauce, spread it on the right side of the wrap so it will seal the wrap as you roll it. Sprinkle green onions over the top. Fold the center in and roll it up.
- Store the leftover chickpeas in an airtight container in the fridge for up to 3 days.