Chickpea Tortilla Wrap: A Deliciously Healthy Wrap Recipe
Chickpea tortilla wraps have quickly become a favorite for health-conscious food lovers and busy individuals alike. Packed with protein, fiber, and vibrant flavors, these wraps combine the wholesome goodness of chickpeas with the versatility of soft, warm tortillas. Perfect for lunch, a light dinner, or even a snack, chickpea wraps offer a balanced meal that’s satisfying without feeling heavy.
What makes chickpea wraps so special is their ability to be both nourishing and adaptable. They can be customized with fresh vegetables, tangy sauces, and aromatic herbs to suit every palate. From Mediterranean-inspired fillings to spicy, zesty flavors, these wraps transform simple ingredients into a meal that’s exciting, wholesome, and easy to prepare. Whether you’re meal-prepping for the week or looking for a quick, nutritious option on-the-go, chickpea tortilla wraps are a versatile choice that doesn’t compromise on taste.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Chickpeas (cooked) | 1 cup | 269 kcal |
| Whole wheat tortillas | 2 large | 200 kcal |
| Red bell pepper, sliced | ½ cup | 25 kcal |
| Cucumber, sliced | ½ cup | 8 kcal |
| Carrot, shredded | ½ cup | 25 kcal |
| Spinach or lettuce | 1 cup | 7 kcal |
| Hummus | 2 tbsp | 50 kcal |
| Lemon juice | 1 tsp | 1 kcal |
| Olive oil | 1 tsp | 40 kcal |
| Salt & pepper | To taste | 0 kcal |
| Paprika or cumin (optional) | ¼ tsp | 2 kcal |
Step-by-Step Cooking Instructions
- Prepare the chickpeas
Drain and rinse canned chickpeas, or use cooked chickpeas. In a bowl, mash them lightly with a fork, leaving some texture for a hearty bite. - Season the chickpeas
Add olive oil, lemon juice, paprika, cumin, salt, and pepper. Mix well to combine flavors. - Prepare vegetables
Slice bell peppers and cucumber, shred the carrots, and wash the spinach or lettuce leaves. - Assemble the wrap
Spread hummus evenly on the tortilla. Layer with seasoned chickpeas, vegetables, and greens. - Wrap and serve
Fold in the sides of the tortilla and roll tightly. Slice diagonally if desired. Serve immediately, or wrap in parchment for a packed lunch.
Tips for Customizing the Recipe
- Add protein: Include grilled chicken, tofu, or boiled eggs for extra protein.
- Change the flavor profile: Add garlic powder, chili flakes, or fresh herbs like cilantro or parsley.
- Use sauces: Yogurt-based dressings, tahini, or spicy sriracha mayo add creamy flavor.
- Try different wraps: Gluten-free or spinach tortillas can make it healthier or add extra nutrients.
- Make it crunchy: Add roasted chickpeas or toasted nuts for texture.
Nutritional Information (Per Wrap Approx.)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 kcal |
| Carbohydrates | 45 g |
| Protein | 14 g |
| Fat | 11 g |
| Fiber | 10 g |
| Sugar | 5 g |
This wrap is high in protein and fiber, making it filling while also providing essential vitamins and minerals from fresh vegetables.
Serving Suggestions
- Pair with a side of fresh fruit, roasted vegetables, or a light salad for a balanced meal.
- Serve with a dipping sauce such as tzatziki, hummus, or spicy tahini for added flavor.
- For a lunchbox option, wrap tightly in foil or parchment to maintain freshness.
Chickpea Tortilla Wrap: A Deliciously Healthy Wrap Recipe
2 wraps
servings10
minutes5
minutes350
kcalIngredients
IngredienttQuantitytApprox. Calories
Chickpeas (cooked)t1 cupt269 kcal
Whole wheat tortillast2 larget200 kcal
Red bell pepper, slicedt½ cupt25 kcal
Cucumber, slicedt½ cupt8 kcal
Carrot, shreddedt½ cupt25 kcal
Spinach or lettucet1 cupt7 kcal
Hummust2 tbspt50 kcal
Lemon juicet1 tspt1 kcal
Olive oilt1 tspt40 kcal
Salt & peppertTo tastet0 kcal
Paprika or cumin (optional)t¼ tspt2 kcal
Directions
- Prepare chickpeas – Drain and rinse canned chickpeas or use cooked chickpeas. Mash lightly with a fork, leaving some texture.
- Season chickpeas – Mix chickpeas with olive oil, lemon juice, paprika, cumin, salt, and pepper.
- Prep vegetables – Slice bell peppers and cucumber, shred carrots, and wash the greens.
- Assemble the wrap – Spread hummus evenly on the tortilla, then layer chickpeas, vegetables, and greens.
- Wrap and serve – Fold in the sides and roll tightly. Slice diagonally if desired and serve immediately.
Recipe Video
Notes
- For the creamiest texture, lightly mash the chickpeas, leaving some chunks for bite.
Whole wheat tortillas add fiber, but you can swap for gluten-free, spinach, or flavored tortillas.
Fresh vegetables keep the wrap crunchy and nutritious; feel free to mix and match based on what’s in season.
FAQs
1. What is a Chickpea Tortilla Wrap?
A Chickpea Tortilla Wrap is a healthy, protein-packed wrap made with mashed or whole chickpeas, fresh vegetables, and flavorful seasonings, all rolled inside a soft tortilla. It’s a versatile meal suitable for lunch, dinner, or snacks.
2. Are Chickpea Tortilla Wraps vegan?
Yes! When prepared with plant-based ingredients like chickpeas, vegetables, and hummus, these wraps are completely vegan and dairy-free.
3. Can I make Chickpea Tortilla Wraps gluten-free?
Absolutely! Use gluten-free tortillas instead of wheat tortillas, and all other ingredients in the recipe remain naturally gluten-free.
4. How can I make the wrap more filling?
You can add extra protein such as tofu, tempeh, grilled chicken, or boiled eggs. Adding avocado, roasted chickpeas, or hummus can also increase satiety.
5. Can I prepare Chickpea Tortilla Wraps in advance?
Yes, but it’s best to keep the tortilla separate from wet ingredients if storing for later. Assemble the wrap just before eating to prevent sogginess.
Conclusion
Chickpea tortilla wraps offer a delicious and nutritious alternative to traditional sandwiches or wraps. With their combination of protein-rich chickpeas, fresh vegetables, and customizable flavors, they are perfect for anyone looking for a quick, healthy, and satisfying meal. Easy to prepare, versatile, and packed with nutrients, these wraps are a fantastic addition to your weekly meal rotation. Whether for lunch, dinner, or a snack on the go, chickpea tortilla wraps prove that healthy food can be both flavorful and convenient.
