These easy kale wraps are filled with nutrient-rich kale, protein-packed chickpeas, and drizzled with a luscious vegan Caesar dressing. You can easily meal prep the dressing and crispy chickpeas ahead of time so that you can have a nourishing and satisfying meal ready quickly!
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The idea for this Caesar kale wrap after creating this incredible tahini caesar dressing. While it’s amazing on salads, it’s equally delicious as a spread on sandwiches and wraps!
As a kale enthusiast and a fan of hearty, plant-based meals, I decided to combine some of my favorite ingredients. The result? A delicious fusion of kale, crispy chickpeas, and vegan Caesar dressing, all wrapped up in a convenient handheld package. It’s perfect for an easy lunch or dinner!
It’s like a kale chicken caesar wrap but better! The crispy buffalo chickpeas are a must and will make you wonder why you haven’t roasted chickpeas sooner!
Why you should try this recipe
- Perfect for meal prep: If you prep all the components ahead of time, you can whip up these kale wraps super quick when hunger strikes!
- Full of nutrients: Kale is packed with vitamins, minerals, and antioxidants!
- Easy to customize: Don’t like spicy? You can skip the buffalo sauce. Want more veggies? Add your favorites! Need more protein? Toss in some tofu or whole grains!
Ingredients and Substitutions
This spicy kale wrap has a few different components: roasted chickpeas, fillings, and tahini caesar dressing. It may seem like a lot at first glance but it comes together quickly and is easy to customize! Here are the key components:
- Spicy Roasted Chickpeas: You could keep it simple and just add chickpeas with a little buffalo sauce, but if you prefer a bit of crunch and extra flavor in your wrap, I highly recommend roasting the chickpeas.
- Kale: I used curly kale, but you can also use lacinato kale (also known as dinosaur) kale if preferred. You can even mix and match different types of kale for added variety—I won’t judge!
- Cherry Tomatoes: I like cherry or grape tomatoes but diced regular tomatoes work as well. Or try sun-dried tomatoes for a more concentrated flavor.
- Hummus: To add some extra creaminess to the wrap, I love a layer of hummus. This also helps hold the chickpeas in place. I opt for original so that the dressing and spicy chickpeas really shine, but if you’re feeling adventurous, feel free to add other hummus flavors.
- Tortilla Wraps: Use the wrap of your choice! Large tortillas are ideal, but if you’re following a gluten-free diet, you can use gluten-free wraps instead (sometimes these don’t roll as well though). I used some 10-inch vegan tortilla wraps. Alternatively, you can double down on the kale and use large kale leaves as the wrap (instructions for this are in the FAQ’s).
- Tahini Caesar Dressing: You can use store-bought dressing if you prefer. I like to make my own so that I can make it vegan and dairy-free. Plus, tahini makes the perfect base for this creamy sauce! If you don’t have tahini on hand, you can substitute it with sunflower seed butter, or if you happen to have sesame seeds, you could try making your own homemade tahini. It also uses nutritional yeast to add a cheesy flavor to the Caesar dressing. If you can’t find any, you can omit it or substitute nutritional yeast with a sprinkle of vegan Parmesan cheese or a dollop of miso paste for umami richness.
For the full list of ingredients and quantities, check out the recipe card at the bottom of this post.
Variations
- Protein Additions: Boost the protein content of the wraps by adding extra protein-rich ingredients such as crispy tofu chicken or air-fried tempeh.
- Grain Options: For added fiber and heartiness, incorporate cooked grains such as quinoa, brown rice, or farro into the wraps. Layer the grains along with the other fillings to create a more substantial meal. For more grain ideas, check out these barley substitutes.
- Spicy Variation: For those who want even more heat, add sliced jalapeños or a sprinkle of crushed red pepper flakes to the wraps. You can also drizzle extra buffalo sauce or your favorite hot sauce over the fillings for an extra kick of spice.
- Mediterranean Twist: Give the wraps a Mediterranean flair by adding ingredients like olives, sun-dried tomatoes, cucumber, and a dollop of tzatziki. You could even swap the chickpeas for this Greek tofu souvlaki.
How to make kale wraps
Ready to roll? Here’s how to make these delicious kale wraps:
Step 1: Begin by roasting the chickpeas. After draining and rinsing them, place them in a bowl and coat with the spices. Transfer the seasoned chickpeas onto a parchment-lined baking tray and roast in a preheated oven at 400°F for 20-30 minutes or in an air fryer at the same temperature for 10-15 minutes, shaking the basket periodically for even cooking, until they turn crispy. Once roasted, toss the chickpeas in buffalo sauce.
Step 2: While the chickpeas cook, prepare the dressing by whisking together all the ingredients until smooth (skip this step if using store-bought).
Step 3: Next, thoroughly wash the kale leaves and pat them dry with a paper towel or use a salad spinner. Remove the tough stems and roughly chop the leaves, then transfer them to a large bowl. To tenderize the chopped kale and enhance its flavor, gently massage the leaves with your hands for a minute or two until they soften and wilt. Pro tip: If you find it challenging to massage the kale, try drizzling a bit of lemon juice or olive oil over the leaves first.
Step 4: To assemble the wraps, spread hummus in the center of each tortilla. Top with the roasted chickpeas, tomatoes, carrots, red onion, avocado, and massaged kale. Drizzle with the Caesar dressing. Fold in the sides of the tortilla and roll it up from the bottom to form the wrap. Repeat with the remaining tortillas.
For an optional crispy texture, toast the wraps in a nonstick skillet over medium heat for 3-4 minutes per side until lightly golden.
Tips
- Massage the Kale: Don’t skip the step of massaging the kale leaves. This helps to tenderize them, making them easier to chew and digest. It also enhances their flavor and reduces any bitterness.
- Customize the Fillings: While this recipe provides a delicious combination of fillings, don’t hesitate to customize them to your liking. You can add or substitute ingredients such as roasted vegetables, quinoa, cucumber, bell pepper, or any other favorite veggies or proteins.
- Prep Ahead of Time: To make mealtime even more convenient, you can meal prep the roasted chickpeas, Caesar dressing, and chopped vegetables ahead of time and store them in separate containers in the refrigerator. This makes assembling the wraps quick and easy, especially for busy days.
- Toast for Extra Crispness: For an extra crispy texture, consider toasting the assembled wraps in a nonstick skillet over medium heat for a few minutes on each side until lightly golden. The extra crunch is really satisfying!
- Serve Immediately: Enjoy the kale wraps immediately for the best taste and texture. If you have leftovers, store them in an airtight container in the refrigerator for up to two days. Keep in mind that the wraps may become soggy over time, so it’s best to assemble them just before serving for optimal freshness.
Serving Suggestions
On particularly busy days, I’ll make a big wrap and enjoy it on its own, but sometimes I’ll pair it with sides to create a balanced and satisfying meal. Here are some of my favorite ways to enjoy it:
- Side Salad: Serve the kale wraps with a side salad for a complete meal. A simple green salad with a light vinaigrette or a hearty ancient grain salad with roasted sweet potatoes would complement the wraps beautifully.
- Fresh Fruit: Pair the wraps with a side of fresh fruit to balance out the spiciness. Sliced watermelon, grapes, apples, berries, or pineapple chunks make excellent accompaniments.
- Soup or Soup Shooters: Pair the wraps with a warm bowl of soup or serve mini soup shooters as appetizers. I like a light vegetable soup, lentil soup, or navy bean soup for a wholesome and satisfying meal combination.
- Wrap Bowls: Transform the wraps into nourishing bowl meals by deconstructing the ingredients and serving them over a bed of cooked grains or turning them into a kale salad. Top with the roasted chickpeas, veggies, avocado slices, and a generous drizzle of dressing.
FAQ’s
Choose large, sturdy kale leaves—Lacinato is best. Wash and dry the leaves, then trim the tough stems. Place fillings in the center of the leaf, leaving a border. Fold the sides over the fillings, then roll from the bottom tightly. Use a toothpick or wrap in parchment paper if needed to secure the kale leaf from unrolling.
These kale wraps are best enjoyed immediately after assembling. If there are leftovers, store them in an airtight container in the refrigerator for up to two days. The wraps can become soggy, so it’s best to assemble them just before serving. For meal prep, you can prep the roasted chickpeas, dressing, and chopped veggies ahead of time, then assemble the day of. The chickpeas may lose some crispiness but you can air fry for 5 minutes as needed.
If you tried these kale wraps, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!
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Spicy Chickpea Caesar Kale Wraps
Ingredients
Roasted Buffalo Chickpeas
- 1 15-ounce can chickpeas drained and rinsed
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ¼ teaspoon salt and black pepper each
- 1-2 tablespoons buffalo sauce I used vegan buffalo sauce
For the Kale Wraps
- 3 cups chopped kale stems removed (I used curly kale)
- Large tortilla wraps or gluten-free wraps (burrito size)
- 4 tablespoons hummus
- ½ cup cherry tomatoes halved
- ¼ cup shredded carrots
- ¼ cup red onion thinly sliced
- 1 avocado sliced
For the Caesar Dressing (Optional, Use Store-bought If Desired)
- ¼ cup tahini
- ¼ cup lemon juice
- 2 cloves garlic minced
- 3 teaspoons dijon mustard
- 1-2 tablespoons capers finely chopped
- 1 tablespoon capers brining juice
- ¼ teaspoon salt and black pepper each
- 1-2 tablespoons nutritional yeast optional
- 2 tablespoons water
Instructions
- Start by roasting the chickpeas. Drain and rinse, then add to a bowl and toss with the spices. Spread out on a baking tray lined with parchment paper and bake in a preheated oven at 400°F for 20-30 or air fryer at 400°F for 10-15 min shaking the basket every 3-5 minutes for even cooking, until crispy. When the chickpeas are done, transfer them to a bowl and toss with buffalo sauce.1 15-ounce can chickpeas, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon paprika, ¼ teaspoon salt and black pepper, 1-2 tablespoons buffalo sauce
- Meanwhile, prep the dressing by combining all ingredients in a bowl and whisking until smooth. You can skip this step if you are using a store-bought dressing.¼ cup tahini, ¼ cup lemon juice, 2 cloves garlic minced, 3 teaspoons dijon mustard, 1-2 tablespoons capers, 1 tablespoon capers brining juice, ¼ teaspoon salt and black pepper, 1-2 tablespoons nutritional yeast, 2 tablespoons water
- Wash the kale leaves thoroughly and pat them dry with paper towels or a clean kitchen towel. Use a knife to carefully remove the stems from the kale leaves and roughly chop them.3 cups chopped kale
- Place the kale leaves in a large bowl, then massage them gently with your hands for a minute or two until they become tender and wilted.
- Assemble the wraps by laying out the tortillas and spreading a small amount of hummus in the center of each wrap (about 1 tablespoon each). Top with the roasted chickpeas, followed by the tomatoes, carrots, red onion, and avocado. Add the kale on top, then drizzle with the caesar dressing.4 tablespoons hummus, ½ cup cherry tomatoes, ¼ cup shredded carrots, ¼ cup red onion, 1 avocado, Large tortilla wraps
- Fold in the sides of the tortilla and then roll it up from the bottom to create your wrap. Repeat with the rest of the tortillas.
- Optionally, you can toast the wrap in a nonstick skillet over medium heat for 3-4 minutes per side until lightly golden and crispy.
