Barbecue Chickpea Collard Wraps with Hemp Ranch Dressing- packed with protein and fiber, these veggie-filled collard wraps make the perfect healthy lunch! (vegan, gluten-free, grain-free)
If there’s one thing I think we could all use more of in our diet this year, it’s leafy greens. They’re brimming with fiber, vitamins and minerals, and they contain superfood phytonutrients that can help lower your risk for diseases like heart disease, diabetes, and cancer.
My go-to choice is typically kale because I like that I can prep a huge salad, store it in the refrigerator and it not be soggy for days. Collard greens come in second place although I really don’t eat them as often as I should. I’m hoping that living in the south again will make that easier to do; they’re on pretty much every menu around here. That and pimento cheese.
We’ve been trying to eat less dairy and I’ve resisted it thus far but it hasn’t been easy. It was my favorite thing in the world growing up. Guess I’ll have to add vegan pimento cheese to my recipe list! ;)
Back to collard greens. Have you ever tried a collard wrap?
The first time I did was several years ago when I made Andrea’s Collard Wraps with Chickpea Walnut Meat. If you like peanut sauce you have got to try those. They are so good and easy to make too!
I especially love the way I feel after eating them. Full and satisfied, but not weighed down. So much better than a big ole carb laden sandwich.
This version sticks true to the southern roots of collard greens by combining barbecue sauce and ranch dressing. I used store-bought sauce to help save time since washing the wraps and making everything else is enough work. But feel free to make your own sauce if you want. More power to you. Otherwise, if you’re feeling lazy like me, I would recommend sticking with your favorite brand of sauce.
After you’ve washed the collards, you’ll need to slice off the thick stem on the inside. This helps make them easier to roll up like a burrito.
For the filling I used a combination of quinoa and chickpeas with barbecue sauce paired with a tangy cabbage slaw made from cabbage, apples and carrots.
The ranch dressing (or dipping sauce, if you will) is made from hulled hemp seeds, lemon juice, garlic and dill in a blender. It’s so easy to make and is probably my favorite part of the recipe. It’s definitely going to be my go-to for ranch dressing from here on out.
Once you have the filling in the center of the wrap, you fold up the sides then roll it just like you would a burrito.
The beauty of these wraps is that they don’t get soggy like bread would so you can prep them ahead for lunches during the week.
They’re a great way to get in a full serving of leafy greens, protein, and healthy omega fats. I hope you enjoy them!
Yield: 8 wraps
Prep Time: 30
Cook Time: 10
Total Time: 40
1/2 cup hulled hemp seeds
1/3 cup water
2 tablespoons lemon juice (about 1 lemon)
1/2 teaspoon garlic powder
1/2 teaspoon dried dill (or 1 tablespoon fresh)
1/2 teaspoon mustard powder
1/4 teaspoon salt
4 cups shredded cabbage (about 1 small head)
2 cups shredded carrots (about 6 large carrots)
2 small green apples, cored and sliced into matchsticks (optional)
2 tablespoons apple cider vinegar
2 tablespoons lime juice (about 1 small lime)
salt to taste
8 collard green leaves
1 (15-ounce) can chickpeas, drained
1 cup cooked quinoa (optional)*
1/2 cup of your favorite barbecue sauce
In a blender, combine all of the ingredients for the hemp ranch dressing and blend until smooth. Taste test and add more seasoning if desired. Transfer to a container with a lid and set aside.
In a large bowl, combine the ingredients for the cabbage slaw. Stir together until evenly coated then set aside.
Thoroughly rinse and dry the collard leaves, slice off the bottom stem, then set face down. Using a sharp knife, carefully shave off the thick part of stem on the inside of the wrap. It works best if you slice from the top of the leaf working toward the bottom. This step will make it easier to fold into a wrap.
In a small saucepan over medium-low heat (I used the same one that I cooked the quinoa in), combine the chickpeas and the cooked quinoa. Add the barbecue sauce to the saucepan then stir together until evenly coated. Cook for 5 minutes, until heated through.
Scoop 1/8th of the chickpea mixture into the center of each collard leaf along with the cabbage slaw. Fold in the top and bottom sides then gently roll like you would a burrito. Serve with hemp ranch dressing and enjoy!
*I like to add quinoa for extra protein but you can skip it if you’re short on time. However, please note that it will decrease the serving size to 6 wraps. To make 1 cup cooked quinoa, combine 1/2 cup dry quinoa with 1 cup water and a dash of salt. Bring to a boil over medium-high heat then decrease the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 minutes. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes.
If not using the quinoa you can also roast the chickpeas on a lined baking sheet in the oven for 10 minutes at 400°F then transfer them to a bowl with 1/4 cup barbecue sauce instead of 1/2 cup.
Nutrition Facts are for one collard wrap with hemp ranch dressing.