Healthy Lunch Wraps with Chickpeas, Kale, and Brussels Sprouts in Zingy Dijon Mustard Vinaigrette Recipe
These Healthy Lunch Wraps are a fresh and satisfying meal option, packed with bold flavors from a zingy Dijon mustard vinaigrette. Loaded with nutrient-rich ingredients like chickpeas, kale, Brussels sprouts, radicchio, and avocado, these wraps offer a delicious and nutritious lunch perfect for any day.
- Prep Time: 30 minutes
- Cook Time: 0 minutes
- Total Time: 30 minutes
- Yield: 4 wraps
- Category: Lunch
- Method: No-Cook
- Cuisine: American
- Diet: Vegetarian
Ingredients
Dijon Mustard Vinaigrette
- ¾ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ¼ cup fresh lemon juice
- 3 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 garlic clove
- ½ teaspoon sea salt
- ¼ cup grated Parmesan cheese (optional)
For the Wraps
- 2 cups cooked chickpeas, drained and rinsed
- ¼ teaspoon sea salt
- Freshly ground black pepper, to taste
- 3 curly kale leaves, stemmed and finely chopped
- 6 Brussels sprouts, thinly sliced
- ½ cup thinly sliced radicchio
- 1 ripe avocado, sliced
- Grated Parmesan cheese (optional)
- 4 extra-large tortillas
Instructions
- Make the dressing: In a blender, combine the extra-virgin olive oil, white wine vinegar, fresh lemon juice, Dijon mustard, honey, garlic clove, sea salt, and grated Parmesan cheese if using. Blend until the mixture is creamy and emulsified, creating a smooth, zingy vinaigrette.
- Prepare the chickpeas: In a small bowl, mash the cooked chickpeas with a potato masher, then mix in ¼ cup of the prepared dressing. Add ¼ teaspoon sea salt and freshly ground black pepper to taste, blending the flavors nicely.
- Prepare the salad filling: Toss the finely chopped kale, thinly sliced Brussels sprouts, and radicchio in a medium bowl with ⅓ cup of the dressing until well coated, ensuring all the vegetables are flavorful and crisp.
- Assemble the wraps: Lay out each tortilla and evenly distribute the chickpea mixture, salad mixture, sliced avocado, and grated Parmesan cheese if using. Fold in the left and right sides of the tortilla over the filling, then fold the bottom flap up and roll tightly to close the wrap. Wrap each in foil and slice in half crosswise.
- Serve: Serve the wraps with the remaining dressing on the side for dipping, providing an extra burst of flavor with every bite.
Notes
- You can substitute the Parmesan cheese with a vegan alternative to make the recipe vegan-friendly.
- Extra dressing can be stored in the refrigerator for up to 3 days.
- Use whole-grain or gluten-free tortillas to cater to dietary preferences.
- For added protein, consider adding grilled chicken or tofu.
- Wraps are best enjoyed fresh but can be prepared a few hours ahead and refrigerated.
