Healthy Lunch Wraps with Chickpeas, Kale, and Brussels Sprouts Recipe
These Healthy Lunch Wraps are fresh, satisfying, and packed with bold flavors from a zingy Dijon mustard vinaigrette. Featuring mashed chickpeas, kale, Brussels sprouts, radicchio, and creamy avocado wrapped in extra-large tortillas, they make a perfect nutritious and delicious midday meal.
- Prep Time: 30 minutes
- Cook Time: 0 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- 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 fully emulsified, creating a smooth vinaigrette.
- Prepare the chickpea filling. In a small bowl, mash the cooked chickpeas using a potato masher. Add ¼ cup of the prepared dressing along with ¼ teaspoon sea salt and freshly ground black pepper. Mix until well combined but still slightly chunky for texture.
- Toss the vegetable salad. In a medium bowl, combine the finely chopped kale, thinly sliced Brussels sprouts, and radicchio. Pour in ⅓ cup of the vinaigrette and toss thoroughly to coat all the greens evenly.
- Assemble the wraps. Lay out each extra-large tortilla and divide the mashed chickpea mixture, dressed vegetable salad, sliced avocado, and grated Parmesan cheese evenly among them. Fold the left and right sides of each tortilla over the filling, then fold the bottom flap up and roll tightly to close the wrap.
- Serve. Wrap each assembled wrap in foil and slice in half crosswise for easy handling. Serve with the remaining vinaigrette on the side for dipping to add extra tang and flavor as desired.
Notes
- You can substitute Parmesan cheese with a vegan cheese alternative to make the dish vegan-friendly.
- For added protein, consider adding grilled chicken or tofu if not keeping the recipe vegetarian.
- Use gluten-free tortillas to accommodate gluten sensitivity.
- Wraps can be prepared ahead and refrigerated for meal prep convenience.
- Use ripe avocado to ensure creamy texture in the wrap.
