Vegan lavash wraps stuffed with a smoky chickpea, tomato, and onion mixture, crisp slices of refreshing cucumber, and fresh spinach make the best lunch or dinner! The chickpea wraps are easy to make and ready in 30 minutes! Enjoy them at home or eat them on the go for a satisfying and filling meal.
Can you ever have too many easy to make 30-minute vegan recipes? I don't think so! This smoky chickpea lavash wrap recipe definitely deserves a place in your recipe book and a spot on your plate! The vegan wraps are filled with protein-packed chickpeas that have soaked up the most delicious savory and smoky tomato-based sauce, crisp slices of cucumber, and fresh spinach. Simple, flavorful, inexpensive, and made with ingredients that you most likely have in your pantry right now.
Wanna put it over the top? Add a dollop of mashed avocado to the chickpea wrap. The creamy, buttery spread perfectly balances the smoky chickpeas and it helps to seal the wrap. This meal is perfect for a quick lunch or dinner and will leave you feeling full and satisfied.
Also, if you're a notorious burrito-over-stuffer, like me, you're going to love lavash wraps because the rectangular shape lets you load it up without it falling apart!
What's the Difference Between Lavash and Tortillas?
Lavash is a baked flatbread that usually contains less oil and sodium than tortillas. The texture of lavash is less chewy and doughy, and the shape is rectangular vs. the circular shape of tortillas. The rectangular shape of the flatbread makes it easier to stuff it full of veggies without it falling apart when you roll it.
Step by Step Instructions
First, 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.
Next add the lime juice, apple cider vinegar, hot sauce, water, and chickpeas to the pan and let it cook until the sauce thickens.
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. If you want to add mashed avocado 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!
More Filling Options
If you want to add more fillings, any of the following ingredients would be great options:
- Diced Tomatoes
- Sliced Red Cabbage
- Vegan Sliced Cheese
- Mashed Avocado (my personal favorite!)
- Basil Pistachio Kale Sauce
- Hot Sauce
- Cilantro Lime Salsa
- Spicy Chipotle Mayo
What Goes With It?
I often serve these vegan chickpea wraps with a side of crunchy garlic kale chips and fresh fruit, but any of the following recipes would be a delicious side.
How Long Does it Last in the Refrigerator?
Store the smoky chickpeas in an airtight container in the fridge and the filling will stay fresh for 4-5 days. If you build the wraps ahead of time, they will stay fresh for 1-2 days. The part of the wrap that touches the chickpea mixture may get a little soggy if it's touching the sauce.
Can I Freeze It?
You can freeze the smoky chickpeas, they will defrost and reheat perfectly. However, don't freeze the wraps already filled with the fresh spinach and cucumbers because they 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. Freeze it for up to 6-8 months for the best quality.
More Ways to Serve the Smoky Chickpeas
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.
Substitutions & FAQ
- Chickpea Substitutions: You can use any type of cooked bean or cooked lentils instead of chickpeas. I've made this recipe with great northern beans, black-eyed peas, and french green lentils when I'm out of chickpeas.
- Lavash Wrap Substitutions: Taco or burrito tortillas, gluten-free coconut wraps, or lettuce cups can be used instead.
- Smoked Paprika Substitution: You can use regular paprika instead of smoked paprika, but it won't have the same smoky flavor. If you have liquid smoke, you could add a couple of drops to replace the smoky flavor.
- Gluten-Free: To make this recipe gluten-free, you'll need to use gluten-free lavash wraps or your favorite gluten-free tortillas as a replacement.
Success Tips
- When you're building the chickpea wrap, try to space out the ingredients and fill all the surface area of the wrap. The shape of a lavash wrap makes it easier to use more filling. Try not to stack the ingredients on top of each other like you would in a burrito or taco. When you roll it up, you want to see the layers.
- If you want to add mashed avocado (highly recommended!) or your favorite sauce, spread it out over the right side (the side farthest from you) so it will act as the seal when you roll up the wrap.
- I used Atoria whole grain lavash wraps because they have clean ingredients, they're vegan and non-GMO, and they're low in sodium. Since they don't have any preservatives, it's best to store them in the fridge to make them last longer.
- Store the leftover smoky chickpeas in an airtight container in the fridge for 4-5 days.
Want More Vegan Chickpea Recipes?
Smoky Chickpea Lavash Wrap
Equipment
- Large Pan
Ingredients
Smoky Chickpeas
- 3-4 tbsp low-sodium vegetable broth
- 1 small red onion diced
- 3 garlic cloves minced
- 1 tbsp smoked paprika
- 1 tsp cumin
- 3 tbsp tomato paste
- ¼ tsp himalayan pink sea salt (add more to taste)
- ¼ tsp black pepper
- 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 Wraps
- 8 lavash wraps (I used Atoria whole grain lavash)
- 5 oz fresh spinach
- 2 medium cucumbers thinly sliced
- ½ cup green onions sliced
Instructions
- In a large pan over medium heat, saute the diced onion in 3-4 tbsp vegetable broth until soft and translucent.
- 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. Put 1 handful of spinach on the left side of the wrap (closest to you). Next to the spinach, put about ½ cup of chickpeas. To the right of the chickpeas, arrange a thin layer of cucumbers. If you want to add mashed avocado or any type of sauce, spread it on the right side of the wrap (farthest from you) so it will seal the wrap as you roll it. Sprinkle green onions over the top. Fold the center in and roll it up.
Notes
- When you're building the chickpea wrap, try to space out the ingredients and fill all the surface area of the wrap. The shape of a lavash wrap makes it easier to use more filling. Try not to stack the ingredients on top of each other like you would in a burrito or taco. When you roll it up, you want to see the layers.
- If you want to add mashed avocado (highly recommended!) or your favorite sauce, spread it out over the right side (the side farthest from you) so it will act as the seal when you roll up the wrap.
- I used Atoria whole grain lavash wraps because they have clean ingredients, they're vegan and non-GMO, and they're low in sodium. Since they don't have any preservatives, it's best to store them in the fridge to make them last longer.
- Store the leftover smoky chickpeas in an airtight container in the fridge for 4-5 days.
This was so good. I tried it out for myself and my family for lunch. We all loved it! I also put in some diced bell pepper and it was delicious. Thank you!
I'm so happy you liked it! Thank you for letting me know =)
Sooo good ! I'm doing veganuary and made this for my partner and myself today for lunch . Was soo yummy and filling! We added cucumber spinach and spring onions.
Thank you, Amy! I'm so happy you and your partner liked it!