Crunchy Caesar Kale Wrap

Name: Crunchy Caesar Kale Wrap
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 15 oz can chickpeas (drained, rinsed, and thoroughly patted dry); 1 tbsp olive oil; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1/4 tsp salt; 1/4 tsp pepper; 1/2 cup vegan mayo; 2 tsp capers; 2 tbsp lemon juice; 1 tbsp olive oil; 2 tsp dijon mustard; 1 clove minced garlic; 1 tsp freshly ground black pepper; 1/4 tsp salt (add more to taste ); 3-4 large kale leaves (washed, patted dry, and chopped); 1 cup matchstick carrots; 2 medium avocados (mashed (optional: add in a splash of lemon juice and sprinkle of salt for more flavor))

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This easy-to-make Caesar Kale Wrap features a delicious combination of crunchy chickpeas, crispy kale, and a homemade Caesar dressing for a flavorful and satisfying lunch or dinner. It's refreshing for spring or summertime with and the homemade Caesar dressing adds a burst of savory and tangy flavors, enhancing the taste of the wrap.

Why you'll love this recipe:

EASY - Simply roast some crispy chickpeas, whip up your easy homemade Caesar dressing, and roll!
HEALTHY - This is a healthy, wholesome wrap you will love! Kale is rich in Vitamins A, C, and K and high in fiber and antioxidants. Get a little plant-based protein from the chickpeas and healthy fats from the avocado.
VEGAN, DAIRY-FREE, GLUTEN-FREE (if you choose a GF wrap)

There's something about a crispy, crunchy wrap - am I right? The satisfying bite into a grilled wrap with crunchy, Caesar-marinated kale, carrots, and crisp chickpeas...it's literal perfection. Don't just take my word for it- try it out yourself! This Crunchy Caesar Kale Wrap is a great recipe for your next lunch, picnic, BBQ, or hike.

My other favorite wrap is this Thai Peanut Tofu wrap with the best sauce ever! If you're a sandwich lover, try out this tempeh sandwich with melty gouda!

Ingredients

For the crispy chickpeas:

You just need one can of chickpeas, drained and rinsed, along with a little olive oil and spices (garlic powder, onion powder, salt, and pepper)

If you love chickpeas, you will enjoy my refreshing Chickpea Salad with fresh lemon!

For the Caesar dressing:

You will blend vegan mayo with lemon juice, olive oil, capers, dijon mustard, minced garlic and spices (salt and pepper).
The capers give the salty, tangy flavor that is classic for Caesar dressing.
Don't skimp on the black pepper! This adds a little bite to the dressing that is also classic for Caesar.

For these kale wraps:

For the veggies you will need fresh kale (3-4 LARGE leaves with the rib removed), matchstick carrots, and avocado. If you have some extra kale, make this delicious kale beet smoothie.
You can use a wrap of your choice. I used large (burrito sized) flour tortillas but you could try a spinach wrap or gluten-free wrap.

Variations

This crunchy Caesar kale wrap is actually pretty versatile. You can add in other crunchy veggies like sliced red pepper, cucumbers, or red onion. Add some Mediterranean flavor with sun-dried tomatoes.

Like it spicy? Sprinkle in red pepper flakes or drizzle with hot sauce!

Equipment

Food processor or blender
Baking sheet with parchment paper

Instructions

Step 1: Preheat oven to 425 F. Mix chickpeas with olive oil and spices. Lay out on parchment lined baking sheet and roast for 20 minutes,shaking halfway.

Step 2: Mix Caesar dressing ingredients in a blender.

Step 3: Wash kale leaves and pat dry with paper towel to remove excess water. Roughly chop, removing rib and stem. Massage kale with hands in bowl. Drizzle Caesar dressing over and mix until combined.

Step 4: On a tortilla, lay out mashed avocado in the upper half of the wrap.

Step 5: Add matchstick carrots in the middle.

Step 6: Add crispy chickpeas in center.

Step 7: Lastly, add kale. Roll up wrap, squeezing tightly. Optional: Grill wrap on the stovetop.

▶︎Serve this wrap with a delicious side salad like this Autumn Harvest Grain Salad (Trader Joe's Recipe)!

Storage

You can store crispy chickpeas and kale separately in an airtight container for up to 3 days (FYI chickpeas will lose crispiness but you can reheat in the air fryer at 400F for 5-7 minutes).

Alternatively, make a wrap one day in advance and wrap in saran wrap or plastic wrap.

hands holding the caesar kale wrap cut in half

FAQ

What type of kale should I use for a kale wrap?

In this wrap I used curly kale because it has a good robust flavor that pairs well with the Caesar dressing. You can also use Lacinato kale (also known as Tuscan kale or dinosaur kale).

What is the purpose of massaging kale?

Kale leaves can be quite fibrous and tough and massaging helps break down the fibers so it is more tender and also less bitter. It also makes kale a little more easier to digest.
To massage kale, with clean hands simply apply gentle pressure and knead the leaves until you notice them soften and become darker in color.

Pro Tips

To make the best crispy chickpeas, make sure you dry them thoroughly before adding oil and spices. Roast on high heat (425 F) on the top shelf for at least 20 minutes. You can roast for 25 minutes for the crispiest chickpeas.
If you have a grill pan I highly recommend grilling your wrap for a few minutes on each side. It really enhances the flavor!

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