Masala Chickpea Wraps

Delicious and spicy chickpea wraps seasoned with Indian spices, perfect for a satisfying lunch.

Masala Chickpea Wraps

Nutrition Information Per Serving

369g
Calories
13g
Protein
49g
Carbs
14g
Fat
10g
Fiber

Masala Chickpea Wraps

#lunch#wrap#chickpeas#spicy#healthy
Prep10 min
Cook15 min
Yields4 servings
Difficultyeasy

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt, to taste
  • 1 small onion, finely chopped
  • 1 tomato, diced
  • 1/2 cup chopped fresh cilantro
  • 4 whole wheat tortillas
  • 1/2 cup plain yogurt
  • Juice of 1 lemon
  • Sliced cucumber, for garnish
  • Sliced avocado, for garnish

Preparation

  • 1.

    In a pan, heat the olive oil over medium heat.

  • 2.

    Add the cumin seeds and let them splutter for a few seconds.

  • 3.

    Stir in the chopped onion and sauté until translucent.

  • 4.

    Add the diced tomato and cook until softened, about 3-4 minutes.

  • 5.

    Add the chickpeas, coriander powder, garam masala, turmeric powder, red chili powder, and salt. Stir well to coat the chickpeas with the spices.

  • 6.

    Cook for about 5-7 minutes, allowing the chickpeas to absorb the flavors. Stir occasionally to avoid sticking.

  • 7.

    Remove from heat and mix in the chopped cilantro and lemon juice.

  • 8.

    Warm the tortillas in a separate pan or microwave for a few seconds until pliable.

  • 9.

    To assemble, place a portion of the chickpea mixture on each tortilla. Top with a dollop of yogurt, sliced cucumbers, and avocado as desired.

  • 10.

    Wrap tightly and serve immediately, or wrap in foil for an on-the-go option.

Complete Nutrition Information

Macronutrients

Fiber:10g
Sugar:4g
Added Sugar:0g
Saturated Fat:2g
Trans Fat:0g
Cholesterol:5mg
Sodium:500mg

Vitamins

Vitamin A:92mcg
Vitamin C:10mg
Vitamin D:0mcg
Vitamin E:1mg
Vitamin K:10mcg
Thiamin (B1):0.3mg
Riboflavin (B2):0.1mg
Niacin (B3):1.5mg
Vitamin B6:0.2mg
Folate:115mcg
Vitamin B12:0mcg

Minerals

Calcium:80mg
Iron:3.5mg
Magnesium:55mg
Phosphorus:150mg
Potassium:600mg
Zinc:1mg
Copper:0.4mg
Manganese:0.8mg
Selenium:2mcg

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