10 Minute Chickpea Wraps – A Pantry Recipe
These easy 10-minute chickpea wraps are a simple, satisfying meal made with pantry staples, no fancy ingredients required! They’re naturally vegetarian, packed with protein, and easy to customize with whatever you have on hand for a quick light lunch or dinner.
Welcome to the first recipe in an ongoing series of easy meals from your pantry! For this series “pantry” includes not only the pantry shelves, but also the things we may have on hand (or that we preserved!) in our fridges and freezers, too.
It also includes items we might regularly prep like chicken from a slow-cooked whole chicken, pork from a slow cooker pork sirloin, or dried beans we’ve cooked and frozen.
When you’re living a simple homemade life, cooking ahead, thinking about shortcuts, and filling all your food storage places with good, whole foods means that you can have wholesome, healthy meals on the table easily. Sometimes in just minutes!
I recently sent a series of emails about cooking from your pantry and got a lot of good feedback, which made me think this is all something we need – quick and easy meals with whole foods we buy regularly.
One of the ideas for using up pantry ingredients I wrote about was using canned garbanzo beans to create healthy wraps for lunches or dinners in 10 minutes. But I only mentioned it as “mash some beans with olive oil and lemon” kind of idea and I had people writing back asking for the recipe!
So here it is – and I think you’ll love it like we do! Not only is it quick, using canned beans (or your frozen beans), it’s also NO-COOK which is as great for hot summer weather as it is for quick lunches. You can vary the basic recipe in so many ways – even adding meat to it if you don’t need it to be vegetarian.
It’s a great way to use up some preserved pickles and ferments, too, and you can add sauces, more veggies, or leave it plain.
Because of this, it would be a great “bar” dinner where everyone gets a base of tortilla and beans and then can add whatever they like to their wrap (I’ve provided an inspiration list of ideas to add below) – picky eaters will love it!
Recipe Ingredients
Ingredient Notes & Substitutions
These wraps are super customizable!
- Tortillas: Use any kind you like, regular, low carb or even a lettuce leaf if you’d like to go grain-free.
- Spices: The cumin, garlic powder (not pictured, but a must in my book), salt and pepper are basic, but you can add more spices like dried oregano, paprika, or cayenne.
- Pickled vegetables: I pulled what I had in my fridge – the pickled jalapeños and pepperoncini peppers (pickled just like the jalapeños) – and “quick pickled” thinly sliced onions (pour balsamic and apple cider vinegar over them in a bowl to pickle while you gather the other ingredients and mash the beans). ANY pickled veggies would be good here, including fermented vegetables, roasted red peppers, sauerkraut, and fermented jalapeños.
More Things You Can Add
Add one or more of the following if you have them on hand, or provide small bowls of them for a chickpea wrap bar dinner idea:
- Crumbled feta cheese or parmesan cheese
- Shredded cooked chicken or pork (if you don’t need vegetarian)
- Avocado slices
- Chopped kalamata olives
- Sliced tomatoes
- Roasted red peppers
- Tomato chutney
- Creamy yogurt
- Hot sauce
How to Make Chickpea Wraps
Step 1: Mash garbanzo beans by using a potato masher in a bowl until almost all of the beans are mashed. Add the olive oil, lemon juice, and seasonings and continue mashing until it’s spreadable (you can also use a food processor, but don’t get it too smooth).
Step 2: Divide chickpeas evenly between four tortillas. (TIP: press the mashed chickpeas into the bowl and then divide in half with a knife, then divide in half again to get 4 similar-sized amounts for the tortillas.)
Step 4: Spread chickpea filling across tortilla, mashing more with a fork if you need.
Step 5: Add lettuce, pickled vegetables and any other ingredients you’d like. Roll up, cut in half, and serve.
Tips & Storage
MEAL PREP TIP: You can make and assemble the wraps in the morning or even up to a day in advance, but longer than that and the tortilla becomes soggy. For weekly meal prep, it’s best to store the mashed chickpeas, lettuce, and vegetables separately in containers in the fridge and then assemble them right before eating. It only takes less than 5 minutes if all your ingredients are prepped.
- Store: The wraps are best assembled right before eating, though you can prep a few hours up to 1 day ahead. You can keep the mashed chickpeas in an airtight container in the fridge for up to a week.
- Freezing: Beans freeze well, so if you’d like to make a large batch of seasoned, mashed chickpeas and freeze them in small containers, they will last for 4-5 months frozen. Thaw overnight in the refrigerator before using.
More Easy Pantry Recipes
- Simple Black Bean Quesadillas Recipe
- Garlic Shrimp and Green Bean Pasta 30 Minute Meal
- The Best Homemade Tomato Soup – You’ll Never Go Back To Canned
I hope you enjoy these chickpea wraps – if you make them, be sure to leave a rating and review!
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10 Minute Spiced Chickpea Wraps
Ingredients
- 1 can garbanzo beans /chickpeas (15-ounces)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- 2 cups shredded lettuce or spinach
- 1/2 cup pickled onions, pepperoncini, or other pickled/fermented veggies
- 4 8-inch whole wheat flour tortillas or wrap with whole lettuce leaves for grain free
Instructions
- Mash garbanzo beans by using a potato masher in a bowl until almost all of the beans are mashed. Add the olive oil, lemon juice, and seasonings and continue mashing until it's spreadable (you can also use a food processor, but don't get it too smooth).
- Divide chickpeas evenly between four tortillas. (TIP: press the mashed chickpeas into the bowl and then divide in half with a knife, then divide in half again to get 4 similar-sized amounts for the tortillas.)
- Spread chickpea filling across tortilla, mashing more with a fork if you need.
- Add lettuce, pickled vegetables and any other ingredients you'd like. Roll up, cut in half, and serve.
Notes
- crumbled feta cheese
- avocado slices
- chopped kalamata olives
- sliced tomatoes
- roasted red peppers
- tomato chutney
- creamy yogurt
- oregano
- paprika
- hot sauce
- shredded, cooked chicken or pork if not needing vegetarian
Nutrition
