This chickpea wrap is a simple, flavorful, and filling option for dinner or a meal on the go. Thanks to the combination of chickpeas, hummus, and a whole wheat tortilla, it provides a good source of fiber and plant-based protein, which contribute to satiety. Fresh vegetables add crunch, color, and a variety of nutrients, while the marinated onions add a tangy touch that enhances all the flavors.
Easy to prepare in advance, this wrap is ideal for lunches or quick weeknight meals. Delicious as is or lightly grilled for a crispy tortilla, this convenient meal allows you to incorporate more legumes into your daily diet while still being satisfying.
Chickpea and vegetable wraps
Ingredients
- 1 Whole wheat tortilla
- 2 c. 1 fl oz the hummus
- ¾ cup (180 ml) chickpeas, rinsed and drained
- ¼ cup (60 ml) marinated onions
- ¼ cup (60 ml) of cucumber, thinly sliced
- ¼ cup (60 ml) Grated carrot
- ½ cup (125 ml) kale, chopped
- ¼ tsp (1 ml) garlic powder
- ¼ tsp (1 ml) paprika
- ¼ tsp (1 ml) dried oregano
- ¼ tsp (1 ml) dried basil
- Salt and pepper to taste
Instructions
- In a bowl, mash half of the chickpeas with a fork.
- Add the garlic powder, paprika, oregano, basil, salt, and pepper. Stir in the remaining whole chickpeas and mix.
- Spread the hummus over the entire surface of the tortilla.
- Garnish with kale, cucumber ribbons, shredded carrot, pickled onions, and chickpea mix.
- Fold in the sides and roll tightly to create a secure wrap.
- Enjoy as is or grill for a few minutes in a pan or panini press, if desired.
Notes
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