Vegan Chickpea Wrap
The Vegan Chickpea Wrap is a wholesome and flavorful plant-based meal that features a filling made from spiced chickpeas, a refreshing vegan tzatziki sauce, fresh vegetables, and herbs, all wrapped in a whole wheat or spinach tortilla. This wrap offers a harmonious blend of textures and tastes.
INGREDIENTS
For the Chickpea Filling:
- 2 cans (15 ounces each) chickpeas, drained and rinsed
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper (adjust to your spice preference)
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Juice of 1 lemon
- Fresh cilantro leaves, chopped, for garnish
For the Vegan Tzatziki Sauce:
- 1 cup dairy-free yogurt (soy or almond yogurt works well)
- 1/2 cucumber, grated and excess moisture squeezed out
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
For the Wrap Assembly:
- 4 large whole wheat or spinach tortillas
- Fresh spinach or mixed greens
- Sliced tomatoes
- Sliced cucumbers
- Sliced black olives
- Thinly sliced red onions
- Vegan feta cheese, crumbled (optional)
- Hot sauce or tahini sauce for drizzling (optional
INSTRUCTIONS
For the Chickpea Filling:
In a large skillet, heat the olive oil over medium heat. Add the chopped red onion and cook for 2-3 minutes until softened.
Add the minced garlic, diced red bell pepper, ground cumin, ground coriander, paprika, cayenne pepper, salt, and black pepper. Cook for another 2-3 minutes until the peppers are tender and the spices are fragrant.
Stir in the drained and rinsed chickpeas and cook for an additional 5-7 minutes, allowing the chickpeas to become slightly crispy and absorb the flavors.
Remove the skillet from heat and drizzle the lemon juice over the chickpea mixture. Toss to combine.
For the Vegan Tzatziki Sauce:
- In a bowl, combine the dairy-free yogurt, grated cucumber, minced garlic, lemon juice, chopped fresh dill, salt, and pepper. Mix well to combine all the ingredients. Adjust the seasoning to taste.
To Assemble the Wrap:
Lay out each tortilla on a clean surface.
Spread a generous amount of vegan tzatziki sauce onto each tortilla.
Place a layer of fresh spinach or mixed greens on top of the sauce.
Spoon the chickpea filling onto the greens.
Add sliced tomatoes, sliced cucumbers, sliced black olives, and thinly sliced red onions on top of the chickpea filling.
Optionally, sprinkle crumbled vegan feta cheese over the vegetables for extra flavor.
Drizzle with hot sauce or tahini sauce for extra flavor (optional).
Carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, creating a wrap.
Slice the wraps in half diagonally if desired and serve
TIPS
- Customize your chickpea wrap with your favorite vegetables or herbs, such as diced bell peppers, fresh mint leaves, or roasted red peppers.
- If you prefer a gluten-free option, use gluten-free tortillas or lettuce leaves as a wrap.
- Experiment with different types of vegan cheese, such as vegan cheddar or mozzarella, for added variety.
- If you like a spicier wrap, increase the amount of cayenne pepper or add sliced jalapeños.
- Serve the wrap with a side of roasted sweet potato fries or a quinoa salad for a complete meal.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Protein: 10-12g
- Carbohydrates: 45-50g
- Dietary Fiber: 8-10g
- Fat: 14-16g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
