How to Master Chickpea Apple Wrap Technique

Chickpea Mashing Technique

Partial mashing approach for optimal textural balance. This technique ensures the filling holds together while maintaining pleasant bite and diverse mouthfeel.

Apple Integration Strategy

Size-specific cutting method for proper moisture and crunch distribution. This approach prevents excess moisture while ensuring apple presence in each bite.

Dressing Emulsion Process

Proper ingredient sequencing for stable emulsion formation. This method creates a dressing that coats evenly without separating or pooling.

Wrap Assembly Technique

Strategic ingredient layering and folding process. This approach ensures structural integrity while allowing for proper flavor distribution in each bite.

Baking Tips

For the best texture, don't over-mash the chickpeas - leave some whole for varied texture

Choose crisp, firm apples that will hold their shape and provide a pleasant crunch

If making ahead, add a squeeze of lemon juice to the diced apples to prevent browning

For a nuttier flavor, toast the walnuts or pecans before adding to the mixture

The filling can be made up to 3 days ahead and stored in an airtight container in the refrigerator

For a gluten-free option, use certified gluten-free wraps or large lettuce leaves

For extra protein, add 2 tablespoons of hemp seeds or chia seeds to the filling

Warming the wraps slightly before filling makes them more pliable and less likely to tear

For meal prep, prepare the filling and store separately from the wraps, then assemble when ready to eat

Add a tablespoon of tahini to the dressing for extra creaminess and Mediterranean flavor

If you prefer a less sweet wrap, reduce the maple syrup and use a tart apple variety like Granny Smith

For a spicier variation, add 1/4 teaspoon of cayenne pepper or a tablespoon of sriracha to the dressing

Chickpea Apple Wrap

Name: Chickpea Apple Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Cuisine: Mediterranean-Fusion
Ingredients: For the Chickpea Filling:; 2 cans (15 oz each) chickpeas, drained and rinsed; 2 medium apples (preferably Honeycrisp or Gala), cored and diced; 1/4 cup red onion, finely diced; 1/4 cup celery, finely diced; 1/3 cup walnuts or pecans, roughly chopped; 2 tablespoons fresh parsley, chopped; 1 tablespoon fresh dill, chopped (or 1 teaspoon dried); For the Dressing:; 3 tablespoons Greek yogurt (use plant-based yogurt for vegan option); 2 tablespoons olive oil; 1 tablespoon Dijon mustard; 1 tablespoon apple cider vinegar; 1 tablespoon maple syrup or honey; 1/2 teaspoon ground cinnamon; 1/4 teaspoon ground cumin; Salt and pepper to taste; For Assembly:; 4 large whole grain or spinach wraps; 2 cups mixed greens or baby spinach; 1 avocado, sliced (optional); Sprouts or microgreens (optional)

This wholesome Chickpea Apple Wrap strikes a perfect balance between nutritious and delicious with its harmonious blend of protein-packed chickpeas and crisp, sweet apples. The hearty filling offers satisfying texture while notes of warm spices, tangy dressing and fresh herbs create a vibrant flavor profile that keeps you coming back for more. Perfect for lunch boxes, picnics or quick weekday meals, this versatile wrap pairs surprisingly well with both hot and cold side dishes. The natural creaminess of mashed chickpeas provides a substantial base while eliminating the need for heavy mayonnaise, making this a satisfying meal with better-for-you benefits that doesn't sacrifice on taste.

Prep Time

15 Minutes

Cook Time

0 Minutes

Total Time

15 Minutes

Chef

JUE

Ingredients

Custard Cream

For the Chickpea Filling:

2 cans (15 oz each) chickpeas, drained and rinsed

2 medium apples (preferably Honeycrisp or Gala), cored and diced

1/4 cup red onion, finely diced

1/4 cup celery, finely diced

1/3 cup walnuts or pecans, roughly chopped

2 tablespoons fresh parsley, chopped

1 tablespoon fresh dill, chopped (or 1 teaspoon dried)

For the Dressing:

3 tablespoons Greek yogurt (use plant-based yogurt for vegan option)

2 tablespoons olive oil

1 tablespoon Dijon mustard

1 tablespoon apple cider vinegar

1 tablespoon maple syrup or honey

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cumin

Salt and pepper to taste

For Assembly:

4 large whole grain or spinach wraps

2 cups mixed greens or baby spinach

1 avocado, sliced (optional)

Sprouts or microgreens (optional)

Instructions

In a large bowl, add the drained and rinsed chickpeas. Using a potato masher or fork, mash about two-thirds of the chickpeas, leaving some whole for texture.

Add the diced apples, red onion, celery, chopped nuts, parsley, and dill to the mashed chickpeas. Mix gently to combine.

In a small bowl, whisk together all dressing ingredients: Greek yogurt, olive oil, Dijon mustard, apple cider vinegar, maple syrup, cinnamon, cumin, salt, and pepper until smooth and well combined.

Pour the dressing over the chickpea-apple mixture and fold together until everything is evenly coated. Taste and adjust seasonings if needed.

Warm the wraps slightly to make them more pliable (optional but recommended).

Lay out each wrap and place a generous handful of mixed greens or spinach in the center.

Top the greens with about 3/4 cup of the chickpea-apple mixture, spreading it in a rectangular shape in the center of the wrap.

Add sliced avocado and sprouts/microgreens if using.

To fold the wrap, fold the bottom up over the filling, then fold in the sides, and roll from the bottom up, tucking in the sides as you go to create a secure wrap.

Cut each wrap in half diagonally and serve immediately, or wrap tightly in parchment paper or aluminum foil for a packed lunch.

If not serving immediately, store the chickpea-apple filling separately from the wraps and greens, and assemble just before eating to prevent sogginess.

Chickpea Apple Wrap

JUE

Essential Ingredients Selection

Creating Your Masterpiece

How to Master Chickpea Apple Wrap Technique

Chickpea Apple Wrap

Ingredients

Instructions