Smashed No Cook Chickpea Salad Wrap
Same smashed chickpea energy, but the mayo's been replaced with a blended silken tofu dressing, making it lighter, higher protein, and honestly just as good. One extra step, zero regrets to a standard chickpea salad!
Equipment
- Blender or food processor
- Mixing bowl
- Fork or potato masher
- Cutting board
Ingredients
Tofu Base:
- 1 cup silken tofu drained (about 130g)
- 1 tbsp lemon juice 15ml
- 1 clove garlic
- 3 tbsp nutritional yeast
- 1 tsp dijon mustard 5g
- 1 tsp olive oil 5ml
- celery salt (or regular salt) to taste
Chickpea Salad:
- 1 15 oz can chickpeas, drained (about 240g drained)
- 1 celery stalk finely diced (about 40g)
- 2 tbsp red onion minced (about 20g)
- 1 tbsp fresh dill chopped (about 3g)
For the Wraps:
- 4 large flour tortillas
- 1 cup lettuce or spring mix loosely packed (about 30g)
- 1 medium tomato (and/or 1/3 of a cucumber) sliced
Instructions
- Add the silken tofu, lemon juice, dijon mustard, nutritional yeast, garlic clove, and olive oil to a blender or food processor. Blend until completely smooth -- make sure there are no lumps!
- Season the dressing with celery salt to taste, then set aside.
- Drain the chickpeas, dry them off, and add them to a mixing bowl.
- Smash the chickpeas with a fork or potato masher until mostly broken down, leaving some texture.
- Fold the tofu dressing into the smashed chickpeas until evenly coated.
- Add the celery, red onion, and dill, and stir to combine.
- Lay out the tortillas and divide the lettuce, cucumber, or tomato slices evenly among them.
- Spoon the chickpea salad on top, roll tightly, and slice in half.
Notes
Swap tortillas for a GF wrap to make the full recipe gluten-free!
Press the silken tofu briefly between paper towels if it feels especially watery. You want the dressing thick enough to coat, not drip.
Optional add-ins: Keep it traditional with toasted pecans and sliced grapes. Mix it up with sliced avocado, sprouts, or a little extra nutritional yeast in the dressing for extra depth.
Storage: Chickpea salad keeps in the fridge for up to 3 days, and the tofu dressing may loosen slightly on standing, just give it a good stir before assembling.