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Rachel White

Spicy Chickpea Wrap Recipe

A flavorful vegetarian wrap filled with spiced chickpeas, crunchy vegetables, and creamy yogurt sauce for a quick, satisfying meal.

Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Calories: 390
Ingredients Method Notes

Ingredients
  

  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 4 large whole wheat tortillas
  • 1 cup shredded lettuce
  • 1 cup diced tomatoes
  • ½ cup thinly sliced cucumber
  • ¼ cup thinly sliced red onion
  • ½ cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh parsley

Method
 

  1. Heat 1 tablespoon olive oil in skillet over medium heat.
  2. Add drained chickpeas and cook 3 minutes.
  3. Sprinkle smoked paprika, cumin, chili powder, cayenne, salt, and black pepper.
  4. Stir well and cook 5 minutes until chickpeas crisp slightly.
  5. In small bowl, mix Greek yogurt with lemon juice and parsley.
  6. Warm tortillas briefly in dry skillet for 20 seconds each side.
  7. Spread spoonful of yogurt sauce over each tortilla.
  8. Divide spiced chickpeas evenly among tortillas.
  9. Top with shredded lettuce, diced tomatoes, cucumber, and red onion.
  10. Fold sides inward and roll tightly into wraps.
  11. Slice in half and serve immediately.

Notes

Nutritional Values (Per Serving)

Calories: 390
Total Fat: 12g
Saturated Fat: 2g
Carbohydrates: 55g
Fiber: 11g
Protein: 15g
Iron: 20%
Folate: 35%
Vitamin C: 25%
Magnesium: 18%
Potassium: 15%

Additional Notes and Tips

  • Mash some chickpeas slightly for softer texture.
  • Add hot sauce for extra fiery kick.
  • Include avocado slices for creamy contrast.
  • Toast assembled wrap for crisp exterior.
  • Store filling separately for fresher leftovers.