Curried Chickpea Salad Wrap with Yogurt
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A vibrant vegetarian wrap of curried chickpea salad folded into yogurt, with crunchy cucumber and carrot — no cooking, just ten minutes of assembly and flavor.
A lunch wrap should never involve the stove, and this one is proof: canned chickpeas mashed lightly and folded through a yogurt-and-curry dressing until it tastes like the most cheerful thing in the fridge. Crunchy cucumber and carrot ride along, and everything wraps up in a soft tortilla. Cheap, chunky, protein-packed, and ready in the time it takes to find the right playlist.
🥄 Ingredients
- 🫗 1 can (400g) chickpeas, drained and rinsed
- 🫗 1/3 cup (80g) plain yogurt (Greek or regular)
- 🫗 1 tsp curry powder
- 🫗 1/2 tsp garlic powder
- 🫗 1/2 tsp lemon or lime juice
- 🫗 1/4 tsp salt
- 🫗 2 large flour tortillas
- 🫗 1/2 cucumber, cut into small sticks
- 🫗 1 carrot, grated or cut into matchsticks
- 🫗 A handful of baby spinach or lettuce (optional)
- 🫗 A drizzle of sriracha or hot sauce (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
**Mash the chickpeas:** Tip the drained chickpeas into a bowl and mash lightly with a fork, leaving plenty of whole chickpeas for texture.
**Dress them:** Stir in the yogurt, curry powder, garlic powder, lemon juice, and salt. Taste and adjust.
**Build the wrap:** Lay a tortilla flat, spread the chickpea salad in a strip, then top with cucumber, carrot, and greens.
**Roll it tight:** Fold the sides in and roll from the bottom, tucking as you go.
**Slice and serve:** Cut on the diagonal and eat, or wrap in foil to travel.
⚠️ Common Mistakes
- ✕
Mashing everything to paste. It turns gluey; keep the mix chunky-fresh.
- ✕
Soggy tortilla. Wet cucumber or too much yogurt sauce seeps through; keep it dry and balanced.
- ✕
Skipping the acid. Without the lemon, the wrap lands flat.
- ✕
Overstuffing so the wrap splits and battle-scarred fingers betray you.
🔄 Variations
Kid-friendly: Skip the heat, keep it mild and sweet.
Protein boost: Add shredded rotisserie chicken or a drizzle of peanut sauce.
Low-carb: Serve the salad over greens instead of wrapping it.
Different spices: Swap curry for za'atar or a Cajun blend.
🧊 Storage
- 📦
The chickpea salad keeps 3 days; assemble wraps fresh so the tortilla stays soft. The salad alone packs beautifully for meal prep.
💡 Chef Tips
Light mash is the trick. Some chickpeas mashed, some whole — texture without heaviness.
Let the curry bloom. A minute of sitting lets the spices mellow into the yogurt.
Dry the cucumber with a paper towel so the wrap stays crisp, not soggy.
Taste and adjust. A pinch more salt or a squeeze more lemon is often the finishing move.
❓ FAQ
Do I need to cook the chickpeas?
No — canned chickpeas are ready to eat; a light mash and dressing does all the work.
Can I use regular yogurt?
Yes, plain yogurt or a plant-based one both work; Greek gives a thicker, creamier dressing.
Is it filling?
With the fiber from chickpeas and the crunch, it holds up to a long afternoon.
Gluten-free option?
Use a gluten-free tortilla, or serve the chickpea salad over rice for a bowl.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →