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–+ servings
Chickpea Wrap with Sauce

Discover the perfect Chickpea Wrap with Sauce recipe easy to make and packed with flavor and nutrition for any meal of the day
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • 0.5 teaspoon paprika
  • to taste salt and black pepper
  • 2 cups romaine lettuce, torn
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumbers, sliced
  • 0.5 cup plain yogurt (preferably Greek)
  • 0.5 lemon juice (about ½ lemon)
  • 1-2 cloves garlic, minced
  • 1 tablespoon fresh dill, chopped
  • to taste salt and pepper

Equipment

  • Large skillet
  • Small mixing bowl
  • Knife
  • Cutting board
  • Colander
  • Kitchen towel or paper towels

Method
 

  1. Rinse and drain the chickpeas thoroughly under cold water.
  2. Pat the chickpeas dry with a clean kitchen towel to reduce moisture.
  3. Heat olive oil in a large skillet over medium heat.
  4. Add the chickpeas to the skillet and stir to coat them in oil.
  5. Sprinkle cumin, paprika, salt, and pepper over the chickpeas and cook for 5-7 minutes.
  6. Remove the pan from the heat and let the chickpeas cool slightly.
  7. In a small mixing bowl, combine yogurt, lemon juice, minced garlic, and dill.
  8. Season the sauce with salt and pepper, adjusting taste as desired.
  9. If the sauce is too thick, add water one tablespoon at a time until desired consistency is reached.
  10. Warm tortillas slightly to make them pliable.
  11. Spread a line of sauce down the center of each tortilla.
  12. Layer lettuce, halved cherry tomatoes, sliced cucumbers, and chickpeas on top of the sauce.
  13. Drizzle a little more sauce over the chickpeas if desired.
  14. Fold in the sides of the tortilla, then roll it tightly from the bottom up.
  15. Let the wrap sit seam-side down for 30 seconds before cutting in half.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 15gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 5mgSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 20IUVitamin C: 25mgCalcium: 10mgIron: 15mg

Notes

Feel free to customize the vegetables based on what you have on hand; bell peppers, shredded cabbage, or even pickled jalapeños are great additions. Make the sauce in advance to save time during assembly. Assemble the wraps fresh to avoid sogginess; keep components separate until ready to eat. Extra sauce can be used as a salad dressing or dip.
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