How to Make Chickpea and Vegetable Wrap

The Chickpea and Vegetable Wrap is a nutritious, protein-packed, and flavorful meal that is perfect for a quick lunch or light dinner.

Mar 12, 2025 - 11:20
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How to Make Chickpea and Vegetable Wrap
Prep Time 10 min
Cook Time 5 min
Serving 1
Difficulty Easy

Chickpeas provide plant-based protein and fiber, keeping you full and energized for longer. Fresh vegetables add a satisfying crunch while offering essential vitamins and antioxidants to support overall health. Whole wheat tortillas ensure a wholesome, fiber-rich base, while Greek yogurt or hummus enhances the flavor and adds a creamy texture. This wrap is not only delicious and filling but also easy to prepare, making it an excellent choice for a balanced, on-the-go meal.

Ingredients

  • 1 cup canned chickpeas (drained and rinsed)
  • 2 whole wheat tortillas
  • ½ cup diced cucumber
  • ½ cup diced tomatoes
  • ¼ cup shredded carrots
  • ¼ cup chopped bell peppers (red, yellow, or green)
  • ¼ cup red onion, finely chopped
  • 2 tablespoons Greek yogurt or hummus
  • 1 tablespoon lemon juice
  • ½ teaspoon cumin powder
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • Salt and black pepper to taste
  • 1 tablespoon olive oil
  • ½ avocado, sliced (optional)
  • Fresh lettuce or spinach leaves

Nutritional Information

  • Calories: 350-400 kcal
  • Protein: 12-15g
  • Carbohydrates: 50-55g
  • Fats: 12-15g
  • Fiber: 10-12g
  • Sugar: 5-7g

Directions

  1. Prepare the chickpea mixture: In a bowl, mash the chickpeas slightly with a fork. Add lemon juice, olive oil, cumin, garlic powder, paprika, salt, and black pepper. Mix well.
  2. Prepare the vegetables: Dice the cucumber, tomatoes, bell peppers, red onion, and shred the carrots.
  3. Assemble the wrap: Lay a whole wheat tortilla flat. Spread Greek yogurt or hummus evenly. Add a layer of lettuce or spinach leaves.
  4. Fill the wrap: Spoon the chickpea mixture onto the tortilla, then top with diced vegetables and avocado slices.
  5. Wrap it up: Fold in the sides and roll the tortilla tightly.
  6. Toast (optional): Lightly toast on a dry pan for 1-2 minutes on each side for extra crispness.
  7. Serve & enjoy: Cut in half and serve immediately.