Spicy Chickpea Wrap
This incredible spicy chickpea wrap delivers a powerful protein punch without compromising on flavor. Perfect for busy professionals seeking a quick, nutritious lunch option that combines warming Mediterranean and Indian spices with the convenience of modern meal prep.
Equipment
- Skillet
- Colander
- Mixing Bowls
Ingredients
For the spicy chickpea filling
- 1 can chickpeas 15 oz, drained and rinsed
- 2 tablespoons olive oil
- 1 small red onion finely diced
- 2 cloves garlic minced
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper adjust to taste for spice level
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cinnamon
- salt and black pepper to taste
- 1/2 lemon juiced
For the wrap assembly
- 4 whole wheat or spinach tortillas 10-inch size
- 1 cup fresh spinach or arugula
- 1/2 cup cucumber diced
- 1/2 cup tomatoes diced
- 1/4 cup red cabbage thinly sliced
- 1/4 cup plain Greek yogurt substitute with dairy-free yogurt for vegan option
- 2 tablespoons tahini
- fresh cilantro or parsley for garnish
Instructions
- Drain and rinse chickpeas thoroughly in a colander. Pat them dry with a paper towel, then lightly mash about half of them with a fork to create a mixture of whole and partially mashed chickpeas.
- Heat olive oil in a skillet over medium heat. Add the diced red onion and sauté for 3-4 minutes until translucent and slightly caramelized. Add the minced garlic and cook for another 30 seconds until fragrant.
- Add the tomato paste to the skillet and stir for 1 minute. Add all spices (cumin, smoked paprika, cayenne pepper, coriander, and cinnamon) and toast for about 30 seconds until aromatic.
- Add the prepared chickpeas to the skillet, stirring well to coat them evenly with the spice mixture. Cook for about 5 minutes, allowing the chickpeas to absorb the flavors. If the mixture seems dry, add 2-3 tablespoons of water. Finish with fresh lemon juice and adjust salt and pepper to taste.
- While the chickpeas are cooling slightly, mix the Greek yogurt with tahini in a small bowl to create a creamy sauce.
- Warm your tortillas slightly to make them more pliable (about 10 seconds in the microwave or a quick pass over a gas flame). Spread a tablespoon of the yogurt-tahini mixture down the center of each tortilla.
- Layer with fresh greens, then add about ¼ of the chickpea mixture. Top with diced cucumber, tomatoes, and red cabbage.
- Fold in the sides of your tortilla, then roll from the bottom up, tucking in the fillings as you go. For the perfect portable meal, wrap in parchment paper or foil. If serving immediately, slice diagonally and garnish with fresh herbs.
Notes
- The chickpea filling can be made up to 5 days ahead and stored in the refrigerator.
- For meal prep, store filling and fresh ingredients separately, assembling wraps just before eating.
- To make vegan, substitute Greek yogurt with dairy-free yogurt or hummus.
- Adjust spice level by increasing or decreasing the amount of cayenne pepper.
- Partially mashing the chickpeas helps the filling stay together in the wrap.
- For meal prep, store filling and fresh ingredients separately, assembling wraps just before eating.
- To make vegan, substitute Greek yogurt with dairy-free yogurt or hummus.
- Adjust spice level by increasing or decreasing the amount of cayenne pepper.
- Partially mashing the chickpeas helps the filling stay together in the wrap.
Nutrition
Calories: 320kcalCarbohydrates: 42gProtein: 12gFat: 12gSaturated Fat: 2gSodium: 480mgPotassium: 420mgFiber: 8gSugar: 4gCalcium: 80mgIron: 3mg
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