Chickpea salad wrap

Lunch

Item Rating: 77/100

1 serving (250 grams) contains 350 calories, 10.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		11.3 g	14%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		2.4 mg	13%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 101 cal (32.9%)

Protein: 37 cal (12.2%)

Carbs: 170 cal (55.0%)

About Chickpea salad wrap

A Chickpea Salad Wrap is a plant-based dish typically made with mashed or whole chickpeas mixed with vegetables, herbs, and a creamy dressing, wrapped in a tortilla or flatbread. Chickpeas, also known as garbanzo beans, originate from the Middle East and have been a dietary staple in Mediterranean, Indian, and Middle Eastern cuisines. They are nutrient-dense legumes, rich in protein, dietary fiber, and various vitamins and minerals such as folate, iron, and magnesium. This wrap often integrates fresh, crisp ingredients like lettuce, tomatoes, cucumbers, or spinach, making it nutritionally balanced and light yet filling. Chickpea Salad Wraps are popular among those seeking plant-based meals due to their versatile flavor profile and high nutrient content, benefiting various dietary lifestyles, including vegetarian and vegan diets.

Health Benefits

• Supports heart health due to chickpeas' soluble fiber content, which can help lower cholesterol levels.
• Provides sustained energy with complex carbohydrates and a moderate protein content (15 grams per cup of chickpeas).
• Boosts iron intake for red blood cell production, as chickpeas contain 2.4 mg of iron per 100g.
• Promotes digestive health with 8 grams of dietary fiber per cup, aiding regular bowel movements.
• Helps maintain healthy bones given chickpeas’ magnesium and calcium content.

Dietary Considerations

Allergens: Contains gluten (if wrap contains wheat), sesame (if tahini is used in dressing), soy (if soy-based dressing or ingredients are included)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free (unless using gluten-free wrap), soy-free diets (if containing soy ingredients)

Selection and Storage

Store chickpea salad components individually in airtight containers in the refrigerator for up to 3 days. Assemble wraps just before serving to prevent sogginess in the bread.

Common Questions About Chickpea salad wrap Nutrition

Is Chickpea Salad Wrap high in protein?

A Chickpea Salad Wrap can be a moderate source of plant-based protein. Chickpeas themselves provide about 15 grams of protein per cup (cooked), while the overall protein content of the wrap depends on additional ingredients and the type of wrap used. On average, one wrap may contain 15–20 grams of protein.

Can I eat a Chickpea Salad Wrap on a keto diet?

Chickpea Salad Wraps are generally not suitable for a strict keto diet because chickpeas are relatively high in carbohydrates. One cup of cooked chickpeas contains about 45 grams of carbs, so even a small wrap will likely exceed the daily carb allowance for ketosis.

What are the health benefits of eating a Chickpea Salad Wrap?

Chickpea Salad Wraps are rich in fiber, with one cup of chickpeas providing about 12.5 grams, which supports digestive health. They also provide essential nutrients like folate, iron, and magnesium. However, be mindful of added ingredients like high-fat dressings, which can increase calorie content.

What is the recommended portion size for a Chickpea Salad Wrap?

A single Chickpea Salad Wrap, typically containing about 1/2–1 cup of chickpea salad and a whole-grain wrap, is a balanced portion for a meal. For lighter meals or snacks, consider using half a wrap or serving the salad on lettuce leaves instead to reduce carbohydrates.

How does a Chickpea Salad Wrap compare to a traditional chicken salad wrap?

Chickpea Salad Wraps are a plant-based alternative to chicken salad wraps. They are lower in saturated fat because they lack animal products and are higher in fiber. However, chicken wraps are generally higher in protein, with around 25–30 grams per serving compared to 15–20 grams in a chickpea wrap.

Data Sources & Scientific References