Chickpea Wraps Recipe Description:
Chickpea wraps are a delicious and nutritious plant-based meal, perfect for lunch or a light dinner. Packed with protein-rich chickpeas, crunchy vegetables, and a creamy, tangy sauce, these wraps are filling, flavorful, and easy to make. They’re also highly customizable — perfect for meal prep or on-the-go eating.
Prep & Cook Time:
Preparation time: 15 minutes
Cook time: 10 minutes (for sautéing or warming)
Total time: 25 minutes
Servings: 4 wraps
Ingredients:
For the Chickpea Filling:
1 can (400g) chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp cumin
½ tsp paprika
¼ tsp chili flakes (optional)
Salt and black pepper to taste
Juice of ½ lemon
For the Veggies:
1 small cucumber, sliced into matchsticks
1 carrot, shredded or julienned
½ red bell pepper, thinly sliced
½ red onion, thinly sliced
A handful of fresh lettuce or baby spinach
For the Sauce (Optional Tahini-Yogurt Sauce):
3 tbsp Greek yogurt or plant-based yogurt
1 tbsp tahini
1 clove garlic, minced
Juice of ½ lemon
Salt to taste
Water to thin (1–2 tsp)
For Assembly:
4 large whole wheat or regular tortillas
Fresh herbs (parsley, cilantro, or mint), optional
Instructions:
Prepare the Chickpeas:
In a bowl, mash the chickpeas slightly with a fork, leaving some whole for texture.
Heat olive oil in a pan over medium heat. Add the chickpeas, cumin, paprika, chili flakes, salt, and pepper.
Cook for about 5–6 minutes, stirring occasionally until fragrant. Add lemon juice, stir, and remove from heat.
Make the Sauce (Optional):
In a small bowl, whisk together yogurt, tahini, garlic, lemon juice, and salt. Add a bit of water to thin it to drizzling consistency.
Assemble the Wraps:
Warm the tortillas in a dry pan or microwave for a few seconds to soften.
Spread a spoonful of sauce on each wrap.
Add lettuce/spinach, veggies, and a generous scoop of chickpea filling. Drizzle with more sauce and sprinkle with fresh herbs if using.
Wrap & Serve:
Fold in the sides and roll tightly. Slice in half and serve immediately or wrap in foil for later.
Nutritional Information (Per Wrap – Approximate):
Nutrient Amount
Calories 320-350 kcal
Protein 12g
Carbohydrates 42g
Fiber 9g
Fat 12g
Saturated Fat 2g
Sodium 420mg
Sugar 6g
Note: Values can vary based on brand/type of tortilla and sauce used.
Frequently Asked Questions (FAQs):
Q1: Can I use canned chickpeas?
A: Yes! Canned chickpeas are perfect for this recipe. Just rinse and drain before using.
Q2: Can I make it ahead of time?
A: Yes, the filling and sauce can be made 2–3 days in advance and stored in the fridge. Assemble wraps just before serving for the best texture.
Q3: Is this recipe vegan?
A: It can be! Just use plant-based yogurt for the sauce or skip it entirely.
Q4: What other sauces can I use?
A: Hummus, avocado spread, tzatziki, or spicy sriracha mayo work great too.
Q5: Can I add grains like rice or quinoa?
A: Absolutely. Add a spoonful of cooked rice, couscous, or quinoa to make it