Vegan Chickpea Caesar Wraps
4 from 5 votes

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.

A whole grain wrap has been stuffed with a vegan chickpea Caesar salad. It rests on a white serving plate.

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:

1. Hummus and veggies
2. Tempeh and avocado
3. Vegan deli meats and veggies

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.

Ingredients for chickpea Caesar wraps

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!

Romaine lettuce & kale

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.

Kale, meanwhile, is one of the most nutrient dense foods there is. It provides Vitamin A, folate, calcium, and iron.

Chickpeas

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.

Capers

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.

Vegan Caesar dressing

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.

Additions and mix-ins

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:

A whole grain tortilla rests on a white surface. It has been piled with chopped greens, legumes, and a creamy dressing.

How to make chickpea Caesar wraps

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.

Meal prep and storage

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.

A cut wrap with greens and chickpeas has been assembled on a serving plate. The plate is resting on a white surface.
A whole grain wrap has been stuffed with a vegan chickpea Caesar salad. It rests on a white serving plate.
4 from 5 votes

Vegan Chickpea Caesar Wraps

Author – Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 2 servings

Ingredients

For the vegan cashew Caesar dressing

  • 1/2 cup raw cashews (soaked for at least 2 hours and drained)
  • 1/3 cup water
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, roughly chopped
  • 1-2 tablespoons capers (to taste)
  • 1 tablespoon freshly squeezed lemon juice
  • 1 1/2 tablespoons red wine vinegar
  • 1/4 teaspoon fine salt
  • 1/8 teaspoon freshly ground black pepper
  • 3 tablespoons nutritional yeast

For the wraps

  • 1 cup cooked chickpeas
  • 3 cups roughly chopped romaine lettuce
  • 2 cups Tuscan (lacinato) kale, washed, stemmed, and torn into strips or pieces
  • 1 tablespoon capers, mostly drained (a little of the liquid is fine)
  • 2 large whole wheat or regular wraps (I recommend at least 10" diameter for easy wrapping!)
  • Mix-ins of choice (such as sun-dried tomatoes, vegan bacon, cashew cheese, etc.)

Instructions

  • First, prepare the dressing by adding all of the dressing ingredients to a powerful speed blender or food processor. Blend or process till smooth (1-2 minutes). You should have a scant cup dressing; you won't need all of it for two wraps. Dressing will keep in an airtight container in the fridge for up to 5 days.
  • Chop the greens well with a chef's knife (or pulse them in the food processor to make chopping fast). Throw them in a bowl. Add the chickpeas, capers, and anything else you'd like to add to the wrap, along with 1/4-1/3 cup of the dressing. Mix well.
  • Divide the filling along the center of two wraps (or save half for tomorrow). The filling should be arranged vertically. Tuck the top and bottom over the filling, then cover it with the right side of the wrap. Tuck the wrap over the filling well, then roll it up from right to left. Slice in half and serve.
A close up of a whole wheat burrito, which has been stuffed with leafy greens and beans, then cut and served on a white, rimmed plate.

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.

xo

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Recipe Rating




    4 Comments
  1. Hi, this looks yummy. Do you think I can sub raw sunflower seeds for the cashews?

  2. 4 stars
    This was pretty good! Will make again. Followed the dressing and wrap recipes exactly and it was excellent! I suggest smashing the chick peas with the side of a big knife or the bottom of a measuring cup first. Otherwise they tend to roll out of the wrap while eating.
    The only change I made the 2nd time I made it, was to add some vegan tempe bacon. This really elevated it! The 3rd time I made it, I added the vegan Tempe bacon plus broccoli sprouts. Absolutely perfect! Mmmm. Thank you, Gena!