Easy Chickpea Tuna Wrap With Kale Recipe

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Chickpea tuna wrap | This chickpea tuna wrap is tangy, flavourful, and refreshing. Made with fresh dill and green onion for brightness, and nori for a slight ocean like taste. Wrap it up in a large pita and enjoy it for lunch or a light dinner.

Chickpea tuna wrap cut in half on a wooden board.

This chickpea tuna salad is the most refreshing way to eat chickpeas. I cooked dried chickpeas in my Instant Pot, then mashed them with vegan mayo, dijon mustard, and lemon for the dressing. I left some chickpeas whole for some texture.

Then I added fresh dill and sliced green onion for some freshness and colour. Then the secret to a slightly ocean like taste, nori. I blitzed up the nori in my small food processor to get small flakes, but you could also chop it or use scissors to cut it up.

My favourite wraps are Lebanese pita bread. They’re large, thin and perfect for holding lots of fillings like chickpea tuna and kale. Try adding my Vegan Tzatziki to the wrap, or dipping the wrap in it.

For a lower carb version, (chickpeas are high in carbohydrates themselves), try chickpea lettuce wraps. Wash a few leaves of romaine lettuce and cut off the ends. Add a few spoonfuls of the chickpea tuna salad to each leaf and eat like a taco or roll them up in the shape of cigars.

How to make chickpea tuna salad

Chickpeas are cheap, and versatile and make a satisfying plant based tuna salad alternative. It’s all about flavourings when mimicking tuna salad. First, cook dried chickpeas or drain and rinse a can of chickpeas.

Add the chickpeas to a bowl along with vegan mayo, dijon mustard and lemon juice for tang. Then add fresh dill and sliced green onion for freshness and vibrance. Add salt and pepper to taste. Then, add finely chopped nori, for a slightly ocean like taste.

Substitutes for vegan mayo in chickpea salad

Not everyone likes or has access to vegan mayo. You can still make delicious and creamy chickpea tuna salad without vegan mayo. I recommend using avocado, it will make the mixture creamy, and add flavour and vibrance.

You could experiment with using some hummus just to bind the ingredients together, or vegan yogurt for extra creaminess.

Can I use canned chickpeas?

Absolutely. For this recipe, you can use whatever kind of chickpeas works for you. Dried chickpeas are creamier on the inside than canned chickpeas, and canned chickpeas have more texture and are ready to go.

There is also no need to take the skins off the chickpeas unless you prefer them that way.

Ingredients

More about the ingredients in this recipe. The exact measurements are below.

Chickpea tuna ingredients with black text.
  • Chickpeas – Also known as garbanzo beans, these are the base of our vegan tuna salad. You can use canned chickpeas or cook dried chickpeas.
  • Vegan mayo, dijon mustard, and lemon juice – These ingredients create a sauce that binds all the other ingredients together.
  • Fresh dill and green onions – These add freshness, colour, and vibrant flavour.
  • Nori – To add a slight ocean like taste, similar to tuna. Finely chop it or pulse it in the food processor to get small flakes.
  • Salt and pepper to taste
  • Kale – A highly nutritious and bulky leafy green. You can add any other greens that you like too.
  • Lebanese pitas – I like these pitas because they’re large, thin, and hold a lot of fillings. You can use regular pitas, wraps, or even lettuce cups.

Instructions

  • Drain and rinse a can of chickpeas or cook dried chickpeas. You’ll need 1 cup.
Ingredients for chickpea tuna in a bowl.

Add all the chickpea salad ingredients to a bowl.

Chickpea tuna on a fork in front of a bowl.

Use a large fork or a potato masher to mash the chickpeas and combine the ingredients. I leave some chickpeas mostly whole for texture.

Chickpea tuna on a large wrap.

Place a pita in front of you and add the chickpea salad.

Kale and chickpea tuna on a large wrap.

Add a handful of kale or any other leafy green.

Rolling a chickpea tuna wrap up.

Wrap the bottom side of the pita tightly over the fillings. I don’t fold the sides in because the wraps that I use tend to break, but you can fold the sides in if you’d like.

Cutting a chickpea tuna wrap in half.

Roll the pita the rest of the way up. Cut the wrap in half, or wrap it in parchment paper and then cut it in half if that is easier.

Enjoy the wrap on its own, or with a side of fries, chips, or vegetables and hummus.

Chickpea tuna wrap cut in half on a wooden board.

Tips for making chickpea tuna salad

  • Don’t mash the chickpeas all the way, leave some mostly whole for more texture.
  • Wrap the wrap in parchment paper or foil to make it easier to eat.
  • Spread the wrap with mashed avocado, roasted garlic, or extra vegan mayo.

What to serve with chickpea salad

Enjoy the chickpea tuna wrap as is, or pack it with more fillings like avocado or cucumber.

Eat the wrap on its own or serve with a side of crispy french fries, sweet potato fries or chips for a satisfying crunch. Or, for a lighter side, have vegetables and hummus or guacamole.

For a lighter lunch or dinner, fill romaine lettuce leaves with the chickpea tuna, instead of serving it in a wrap.

The chickpea tuna is also great on toast, served open faced, or in a toasted sandwich with bread instead of a wrap.

Substitutions

  • If you want an extra creamy tuna chickpea salad, use more vegan mayo, or blend the chickpeas using an immersion blender.
  • Instead of vegan mayo, use avocado, vegan yogurt, or hummus.
  • Add finely chopped celery or red onion for extra crunch.
  • If you don’t have Dijon mustard, you can use yellow mustard.
  • Add all your favourite vegetables to the wrap. Cucumber, tomato, and bell peppers would go great.
  • For a saucier wrap, try my Vegan Tzatziki!
  • Chickpea tuna salad is great in lettuce wraps or on toast or bread if you don’t have wraps.

Storage

Chickpea salad is great for meal prep! Store in an air tight container or bag in the fridge for up to 4 days.

Chickpea tuna wrap cut in half on a wooden board.

FAQ’s

Can I prepare chickpea tuna filling in advance?

Yes, you can prepare chickpea tuna filling in advance. Store it in the refrigerator and assemble wraps when ready to eat for a quick meal.

Are chickpea tuna wraps a good source of protein?

Yes, chickpea tuna wraps are a good source of plant-based protein, thanks to the protein content in chickpeas.

Can I add avocado to chickpea tuna wraps?

Yes, adding avocado to chickpea tuna wraps adds creaminess and extra nutrients. It’s a delicious and healthy addition.

Chickpea tuna wrap cut in half on a wooden board.

Chickpea Tuna Wrap

5 from 2 votes
Author: Erika Piper
This chickpea tuna wrap is tangy, flavourful, and refreshing. Made with fresh dill and green onion for brightness, and nori for a slight ocean like taste. Wrap it up in a large pita and enjoy for lunch or a light dinner.
Prep Time 10 minutes
Total Time 10 minutes
Servings 1

Ingredients
  

  • 1 cup chickpeas canned or cooked dried chickpeas
  • 3 tablespoons vegan mayo
  • 1 teaspoon dijon mustard
  • 1 teaspoon lemon juice
  • 2 tablespoons green onion sliced
  • 1 ½ teaspoons fresh dill chopped
  • 2 teaspoons nori finely chopped
  • salt and pepper to taste
  • 1 Lebanese pita regular pita or a wrap will work
  • 1 handful kale

Instructions
 

  • Add the chickpeas, vegan mayo, mustard, lemon juice, green onion, dill, nori, salt, and pepper to a bowl and mash with a large fork or masher. I leave some chickpeas mostly whole for texture.
  • Add the chickpea salad to the center of a large pita, spreading it evenly to the sides. Add a handful of kale.
  • Fold the bottom of the pita over the fillings. Continue tightly rolling the wrap all the way. Cut it in half and serve.
  • Wrap the wrap in tin foil, or parchment paper, if that makes it easier to eat.

Video

Notes

Mash the chickpeas as much as you’d like to suit your texture preferences.
Wrap the wrap in parchment paper or foil to make it easier to eat.
Fold the sides of the wrap in before rolling it all the way up if that’s easier for you.
Spread the wrap with mashed avocado, roasted garlic or extra vegan mayo.
The chickpea tuna is great on it’s own, in lettuce cups, or on toast too.

Nutrition

Calories: 716kcalCarbohydrates: 83gProtein: 22gFat: 33gFiber: 16gSugar: 9g
Tried this recipe?Mention @theveggieyaya or tag #theveggieyaya!

Disclosure: This blog post may contain affiliate links, which means I get a commission if you purchase through my link, at no extra cost to you.

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