Creamy chickpea wraps - a protein-rich filling dish made with basic ingredients and perfect for lunch on the go, a light dinner, or a nutritious snack. It requires just 10 minutes to prepare.
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This tasty and nutritious chickpea wrap is made with boiled chickpeas, spices, yogurt and tortilla.
Ingredients
- Pantry Staples: Chickpea and tortilla. I have used canned chickpeas, but you can cook dry ones at home and use them instead.
- Spices: Chilli powder, cumin powder, salt
- Vegetables and Herbs: Lettuce, fresh parsley and garlic
- Dairy: I have used greek yogurt to make the chickpea filling thick and creamy.
See the recipe card for quantities.
Step by Step Instructions
Step 1: In a medium bowl, combine boiled chickpeas, chilli powder, salt, cumin powder, yogurt and chopped fresh parsley.
Step 2: Mix well until all the ingredients are combined. Adjust seasoning to taste.
Step 3: Warm the tortillas on a skillet for a few seconds on each side until they are soft and pliable.
Step 4: Lay a tortilla on a plate or flat surface.
Step 5: Place shredded lettuce in the center of the tortilla.
Step 6: Spread a generous amount of the chickpea filling on top of lettuce.
Step 7: Fold in the sides of the tortilla and then roll it up tightly from the bottom. Slice in half if desired
Serve immediately or pack in lunchbox.
Substitutions and Variations
More Vegetables: Feel free to customise the veggies and seasonings. Add other vegetables like red onion, corn, cucumber or spinach.
Spicy: Add a pinch of cayenne pepper, chopped green chillies, or jalapenos for a spicy kick.
Flatbread: I have used wholemeal tortilla but you could use homemade chapati instead.
Tips and Tricks
Don’t Overfill: Make sure not to overstuff chickpea filling as it can make wrapping difficult and messy.
Adjust the Spices: Taste the chickpea mixture while preparing and adjust the spices to your preferred spice levels.
Tortilla: Warm the tortilla until it is pliable and soft before making a wrap so the wrapping would be easier.
Chickpea: The weight mentioned on the recipe card is the weight after the canned chickpeas have been drained of their liquid.
Related
Looking for other wrap recipes? Try these:
More Chickpea Recipes
KEEP IN TOUCH
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📖 Recipe Card
10 Minute Creamy Chickpea Wraps
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- 250 gms (or) 1.5 cups Boiled Chickpeas
- ½ Teaspoon Chilli Powder adjust to suit your spice levels
- ½ Teaspoon Cumin Powder
- Salt as required
- 1 clove Garlic peel and chop finely
- 5-6 sprigs Parsley wash and chop finely
- 140 gms (or) ½ Cup Yogurt
- 2 Tortilla
- 4-6 leaves Lettuce wash and pat dry
Instructions
- In a medium bowl, combine boiled chickpeas, garlic, chilli powder, salt, cumin powder, yogurt and chopped fresh parsley.250 gms (or) 1.5 cups Boiled Chickpeas, ½ Teaspoon Chilli Powder, ½ Teaspoon Cumin Powder, Salt, 5-6 sprigs Parsley, 140 gms (or) ½ Cup Yogurt, 1 clove Garlic
- Mix well until all the ingredients are combined. Adjust seasoning to taste.
- Warm the tortillas on a skillet for a few seconds on each side until they are soft and pliable.
- Lay a tortilla on a plate or flat surface.2 Tortilla
- Place shredded lettuce in the center of the tortilla.4-6 leaves Lettuce
- Spread a generous amount of the chickpea filling on top of lettuce.
- Fold in the sides of the tortilla and then roll it up tightly from the bottom.
- Slice in half if desired and serve immediately.
Notes
Nutrition
Welcome to Flavours Treat. I share vegetarian recipes made with wholesome, mostly fresh ingredients. Every recipe has easy-to-follow instructions with process shots (detailed step-wise pictures), a short video and lots of tips to help your cooking journey. Read more
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