Smashed Chickpea Salad Wrap

Feeding Your Plant-based Diet

A plant-based diet may have seemed extreme years ago, but today it’s all the rage—and for good reason. In many ways, both our health and the planet's health are suffering, and a plant-centric diet is one way to begin to address both issues.

Small steps to eat more plants and reduce overall animal product intake can have a large positive impact on you and your health. There’s also evidence that the current food system is not optimally sustainable for a variety of reasons. A report by the United Nations on climate change (Aug 2019) suggests that reducing reliance on animal products, reducing food waste, and restoring our soil and water systems will make the largest positive impact of the future of our planet. 

The decisions you make regarding your food intake do have an impact. By taking small steps to increase plant-based foods in your diet, you are helping yourself, your family and the planet.

Here is a simple and nutritious recipe to try, even if you are just starting to think about adding more plants to your diet. It doesn’t have to be an all or nothing approach. Even one plant-based meal a day can make a difference.


  • 2-15 oz cans of chick-peas, well-rinsed and drained 

  • 1-2 tbsp of olive oil 

  • 1 tbsp apple cider vinegar

  • 2 tbsp regular or vegetarian mayo 

  • 1 cup diced celery

  • 1 cup diced red onion

  • 1 cup finely chopped fresh pineapple

  • 1 tsp garlic powder

  • 1 tsp onion salt

  • 1/2 tsp salt and pepper

  • 1 tsp dill seasoning

  • 6 Large tortillas

  • Spinach, for layering within the wrap

  • 3 avocados 

  • Sliced tomato


  • Coat the chickpeas in olive oil. Place the chickpeas in either a blender or food processor and pulse until the chickpeas are mostly broken down, or mash them in a bowl with a fork or potato masher. They should be chunky but starting to hold together.

  • Combine the chickpea mixture in a mixing bowl with everything except the spinach and avocado. Mix well. The mixture should resemble egg salad. Adjust the amount of mayo and lemon to taste or desired consistency.

  • To assemble the wraps, place a scoop of the chickpea mixture on each wrap then top with spinach, tomato, and avocado. Season with salt and pepper, if desired.

Makes 6 wraps

Julie Emsing Mann is a Food Scientist with expertise in plant-based eating and a passion to make the world a better place by educating others on the plethora of plant-based benefits. She leads a global plant-based protein program in Bridgewater for Ingredion Incorporated.

Ingredion is a Fortune 500 company providing food ingredients—plant proteins, starches, and sweeteners—to develop the food and beverages you consume on a daily basis. 


Joseph R. Glase, of Manheim, PA was a creative co-developer establishing the recipe. Joe is a Vice President for Citizen’s Bank, with culinary expertise and passion for creating innovative tastes and textures to delight the senses.

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