Crunchy Caesar Kale Wrap
Elevate your lunchtime with this Crunchy Caesar Kale Wrap with crispy kale, perfectly roasted chickpeas, and zesty Caesar dressing.
Servings: 4 wraps
Calories: 437kcal
Ingredients
Crispy Chickpeas
- 1 15 oz can chickpeas drained, rinsed, and thoroughly patted dry
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
Caesar Dressing
- ½ cup vegan mayo
- 2 tsp capers
- 2 tablespoon lemon juice
- 1 tbsp olive oil
- 2 teaspoon dijon mustard
- 1 clove minced garlic
- 1 tsp freshly ground black pepper
- ¼ tsp salt add more to taste
For the Wrap
- 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)
Instructions
- 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. Chickpeas should be browned and crispy.
- Blend Caesar dressing ingredients in a blender until smooth.
- 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.
- On a tortilla, lay out mashed avocado in the upper half of the wrap.
- Add matchstick carrots in the middle along with crispy chickpeas.
- Lastly, add kale. Roll up wrap, squeezing tightly. Optional: Grill wrap on the stovetop.
- Add crispy chickpeas in center.
Notes
Type of kale:
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).
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. 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! Tips:
To massage kale, with clean hands simply apply gentle pressure and knead the leaves until you notice them soften and become darker in color. 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! Tips:
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- 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.
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- If you have a grill pan I highly recommend grilled your wrap for a few minutes on each side. It really enhances the flavor!
Nutrition
Calories: 437kcal | Carbohydrates: 17g | Protein: 4g | Fat: 41g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 704mg | Potassium: 758mg | Fiber: 10g | Sugar: 3g | Vitamin A: 9768IU | Vitamin C: 55mg | Calcium: 137mg | Iron: 1mg