There’s no more convenient way to incorporate more beans and greens into your diet than these tasty vegan chickpea Caesar wraps! They’re made with nutritious garbanzo beans and chopped romaine lettuce, mixed together with a dairy-free Caesar dressing.
Of all the fast and convenient lunch options, there’s probably no midday meal that I rely on more than sandwiches and wraps.
Sandwiches and wraps are quick and easy, portable and convenient. They come together quickly enough that I don’t feel as though I’m fussing over food in the middle of the day. They require no cooking. This is appealing in general, and I think it’s a special relief for folks who work from home.
When I was in grad school, my go-to sandwiches and wraps were these:
They’re all great. Yet they did, after three straight years, become a little repetitive.
These vegan chickpea Caesar wraps are a great way to mix up the sandwich and wrap routine. They’re creamy, crispy, and refreshing, but they’re also nice and filling.
The wrap uses a slightly simplified version of the Caesar dressing from Power Plates. I sometimes double the dressing when I make the wraps. This allows me to have extra on hand for other salads or bowls, and it also gives me the option to freeze extra if I want to.
Making the dressing is actually the most time-consuming part of making this wrap. If you’re really in a hurry, you could use a store-bought vegan Caesar instead. However, I think you’ll find that the wraps are refreshingly simple to prepare.
The ingredients for the chickpea Caesar wraps are really the same ingredients that you’d use for a vegan Caesar salad. With the addition of chickpeas, of course!
The standard green for a Caesar salad, though I love a vegan Caesar made with kale, too! I decided to combine these two greens for color and flavor contrast. Romaine is sweet, while kale is slightly bitter. I love how the duo works in the wraps.
Romaine is a great source of minerals. It’s also rich in Vitamin C, Vitamin K, and folate.
Chickpeas add plant protein to this recipe, as they do so many of my other meals. They also contribute fiber, which is part of what keeps the wraps nice and filling. Plus, their texture contrasts nicely with the crispy greens.
I love capers! I can’t get enough of their irresistibly salty, briny flavor. They give the chickpea Caesar wraps an unmistakably authentic Caesar salad flavor. The recipe calls for 1-2 tablespoons, and I like erring on the side of more. You can adjust to suit your tastes.
Again, this is a modified version of the dressing for the tempeh Caesar in Power Plates. It’s a dressing that I love very much, and it’s similar to the other Caesar recipes on this blog (here and here).
The base of the dressing is cashews, which are my go-to for creamy texture in recipes. If you have a cashew allergy, you can try pine nuts instead. If you have a tree nut allergy, try silken tofu or—better still—a half cup of Tofutti cream cheese.
Of course, you can make the wraps even more fun and playful by adding some of your favorite plant-based mix-ins and additional ingredients. Here are some of my favorites:
The first step in the recipe is to blend up your vegan Caesar ingredients into creamy perfection.
Once the dressing is ready, it’s so simple to make the chickpea Caesar wraps. You’ll just toss together chickpeas, greens, capers, and dressing.
Next, you’ll pile this mixture into your wraps. I like to use whole wheat wraps, and it’s important to choose a bigger size: 10 or 12 inches in diameter is ideal. This makes it easier to wrap up the wraps (and here’s a good tutorial if you find burrito and wrap bundling as tricky as I do!).
When the wraps are all wrapped up, you can slice them in half and serve.
The chickpea Caesar wraps are a great recipe to incorporate into lunch prep for your week. I recommend making the dressing and chopping up the greens. Prepare your chickpeas, whether you’re cooking them from scratch or just getting them out of a can.
Store these components separately. Up to one day before you want to enjoy the wraps, you can mix the ingredients, wrap them up, and then wrap the wrap (ha!) in foil. Store it overnight in the fridge, then transport it or enjoy it at home for lunch.
Since the Caesar dressing is the most time consuming step in the recipe, it’s also worth saying that the dressing will keep for up to 5 days in an airtight container in the fridge. It can be frozen for up to six weeks.
As written, this recipe serves two people (with some Caesar dressing leftover). However, if you’re meal prepping lunch for a bunch, you can of course double the quantities.
Don’t have any chickpeas at home? White beans of any kind (cannellini, navy, Great Northern) will also work really well in the wraps. And at some point I’d like to try replacing the beans with chopped vegan chick’n (like my chick’n style soy curls).
I love having lunches that give me something to look forward to without demanding too much of my time. This one is perfect, and I hope you’ll enjoy it as much as I do.