Chickpea Potato Salad Wraps
Whether you're headed to a BBQ, a potluck supper, a picnic or any summer gathering, you can count on potato salad among the offerings. There are as many variations as there are people who make it. With the usual addition of mayonnaise, hard-boiled eggs, sour cream and even bacon it can be difficult to maintain a safe temperature before harmful bacteria begin to proliferate - and all those add-ins can really add up (pun intended)!
I wanted to switch things up a bit and create a potato salad that is:
~ quick and easy to throw together
~ packed with flavor
~ creamy without mayo or dairy
~ includes fresh summer veg and herbs
~ contains a good amount of protein and fiber
~ can be made ahead and transported easily
and most of ALL...
~ can be held in your hand!
Guess what? I did it!! I even included some of the produce I'm growing this season. Looking forward to making a purple version too when the Purple Peruvian potatoes are ready to harvest! [Did you know purple potato consumption has been linked to a reduction in chronic intestinal inflammation and colon cancer risk in pigs? Human studies are still needed, but this is encouraging. You can read more HERE.]
Let's talk about the main ingredient for a minute (only a minute, I promise). Potatoes have been the target of some rather unkind attention lately... hate mail even. With the latest wave of low-carb fad diets, potatoes have fallen out of favor... again.
Potato facts: a 3.5 oz serving of plain potato with skin contains roughly 94 calories, 0.15 g of fat (almost zero!), 0 g cholesterol, 21 g carbohydrates, 2 g protein, 2 g of fiber and 10 mg sodium. Potatoes eaten with the skin are an excellent source of potassium and vitamins C and B6. They also contain calcium, iron, magnesium, phosphorous, folate, niacin, choline, zinc and a good dose of antioxidants, like quercitin. It is true the carbohydrates contained in potatoes are simple rather than complex which can lead to a spike in blood sugar, particularly for diabetics. Read more about white potatoes and human health HERE. For most people, potatoes can be part of a healthy meal plan.
~ Bake, steam or boil
~ Eat the skins
~ Eat with healthy fats
~ Treat potatoes as a starch and not a vegetable
~ Eat with other non-starchy vegetables
~ Eat with additional plant protein, such as legumes
~ Eat with higher fiber containing foods
Now, let's make these Chickpea Potato Salad Wraps!
I started out intending to make an entirely different dish - Meyer Lemony Grilled Potatoes... only instead of parboiling the potatoes, I fully cooked them. They were NOT going to hold up on the grill.
On to Plan B... and this beautiful head of lettuce I harvested this morning!
As I planned the rest of the filling in my head, I thought I'd ditch the bread altogether (esp, since my son ate the last of the loaf this morning and I still needed to bake more... not happenin' today!), and use these lettuce leaves as wrappers for the filling. However this variety is a little too delicate to hold the filling alone and still be crisp and fresh hours later.
On to Plan C... (this is how it goes with recipe development - fortunately, I haven't yet run out of letters)!
Flour tortillas cooked on a dry, hot cast iron griddle turned out to be the PERFECT holder!
Here's how I made the filling. My basic ratio is 2 parts cooked potatoes to 1.5 parts chickpeas and 1.5 parts chopped fresh veg for a good mix of crunchy, creamy, substantial filling.
Total Time: 30-35 minutes Prep Time: 10 minutes Cook Time: 15-20 minutes PRINT HERE
Here's what you'll need for 6 wraps (2 halves each)
2 cups potatoes, skins on, cooked and cubed into bite-sized pieces
3/4 cup English or pickling cucumber, diced small
3/4 cup sweet bell pepper (any color, I used yellow)
1 can (15oz) chickpeas, drained and rinsed (reserve about 1/4 cup of the liquid)
1 heaping Tbsp preserved Meyer lemon paste* OR
1 large lemon, zest and juice
1/4 cup fortified nutritional yeast** (optional but recommended)
1/4 cup pure nut butter (without added salt or sugar), I used almond
1 Tbsp tahini (optional)
2 Tbsp Dijon mustard
2 Tbsp apple cider vinegar or white wine vinegar
1 Tbsp fresh dill, French tarragon, summer savory, lemon basil OR lemon thyme
2-3 Tbsp chives or scallions
1 tsp smoked paprika or chili powder (optional)
6 large leaves of loose-leaf lettuce, washed and dried
6 medium (8-10") flour tortillas, whole grain if available
Freshly ground black pepper, to taste
* Preserved Meyer lemon paste is salty. No additional salt will be needed. This is also why I used fresh cucumbers instead of pickles. If not using preserved Meyer lemon paste, feel free to swap the diced cucumber for dill pickles and the vinegar can be swapped for pickle juice.
** Fortified nutritional yeast is a good source of B vitamins, including vitamin B12. Not all brands of nutritional yeast are fortified, so check the label carefully. Nutritional yeast also lends some body and flavor to this dip but is not absolutely necessary.
1. Put 6 qts of water on to boil. Scrub and dice potatoes into bite-sized pieces. When water is boiling, add potatoes, reduce heat and simmer until just tender, 10-15 minutes depending on size of potatoes. Drain, set aside to cool.
2. While waiting for the water to boil, prepare the vegetables, herbs and sauce.
3. To make the sauce, add the preserved Meyer lemon paste or lemon zest and juice, nutritional yeast, tahini or nut butter and vinegar to a large bowl. Whisk to combine.
4. To the sauce, add the drained beans. Using the whisk or the back of a spoon, smash the beans into chunky pieces until most are no longer whole. Stir to incorporate into the sauce. If necessary, thin with a little reserved liquid from the beans.
5. Add the herbs, chives and/or scallions, and smoked paprika or chili powder (if using) to the bowl, stir to combine.
6. Add the cooled potatoes and diced veg to the bowl; toss gently. Add the fresh ground pepper, taste and adjust seasoning if needed.
7. Cover and chill (along with the lettuce leaves) while preparing the tortillas.
8. Heat a dry cast iron griddle over med heat. When hot, briefly heat each tortilla until bubbles and darker spots appear. Flip and heat the same on the other side.
9. To assemble (I like to do this on top of a cutting board), place one lettuce leaf on top of each tortilla and add ~3/4 cup of filling. Tuck the sides and roll up tightly, burrito style. Cut each wrap diagonally and arrange on plates or platter. These can also be wrapped individually in wax paper or aluminum foil for individual use and easy transport. These make GREAT additions to lunch boxes and picnic baskets too!
Try serving these alongside my Lacto-fermented Moroccan-Spiced Carrots (plated on the first photo above), my Lacto-fermented Spicy Carrots or my Lacto-fermented Red Onions. These can also be tucked inside the wrap if well drained.
Now you can walk around and eat your potato salad with one hand! ENJOY!
UPDATE: I made this again and replaced the fresh cucumbers and peppers with smoky grilled veg. The results were outstanding! Here are some options to try:
~ grilled corn, cut off the cob
~ grilled bell peppers, diced or cut into strips
~ grilled jalapenos, diced or cut into strips (remove seeds and veins for less heat)
~ grilled eggplant, cubed
~ lightly grilled summer squash, cubed
~ grilled baby bok choy, cut into strips
Try using a mix of fresh veg (for crunch) with some grilled veg! This is an excellent prep-ahead meal too.
Nutrition information is for one 10" whole wheat flour tortilla, one large leaf of lettuce and ~ 3/4 cup of filling.
To further reduce sodium content, swap the preserved Meyer lemon paste for the zest & juice of one large lemon; use fresh cucumbers and not pickles and buy low-sodium canned chickpeas or cook your own from dried beans.
DISCLOSURES: None. This post was not created in affiliation with any product or brand. The opinions expressed are my own. I will only write about products I use and trust.
NOTE: All photos and content are copyright protected. Please do not use my photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on A Seat at My Table so credit is given where credit is due. Thank you!