10 Minute Spiced Chickpea Wraps

chickpea wrap cut in half on cutting board

10 Minute Spiced Chickpea Wraps

These easy 10-minute chickpea wraps are made with pantry ingredients, naturally vegetarian, and simple to customize for light lunch or dinner.

Prep Time10

Total Time10

Course: Lunch, Main Dish

Cuisine: Mediterranean

Diet: Vegetarian

Servings: servings

Calories: 269kcal

Author: Jami Boys

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

Variations & Additions: Add one or more of the following if you have them on hand or use for a "bar dinner" idea, with everyone adding what they like:

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

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.

Nutrition