5 MIN CHICKPEA WRAP 🌯

Ingredients

• 15 oz Canned Chickpeas (drained and rinsed)
• 2 tbsp Tomato Paste (smooth, no added sugar)
• 1 tsp Paprika (sweet or smoked, according to preference)
• 1 tsp Garam Masala (Indian spice blend)
• 1 tsp Cream of Chili (store‑bought chili sauce or homemade)
• 1 clove Garlic (minced)
• 1/2 Lemon (fresh juice only)
• 1/2 tsp Salt (adjust to taste)
• 2 tbsp Vegan Yogurt or Vegan Mayo (plain, unsweetened; choose either for creaminess)
• 2 Large Flour Tortillas (or gluten‑free wraps if desired)
• 4 large leaves Romaine Lettuce (washed and patted dry)
• 1/4 Cucumber (thinly sliced into strips)
• 1 small Tomato (thinly sliced)
• 1 tsp Vegetable Oil (for pan‑frying; use a high‑smoke‑point oil)

Instructions

1. Prepare Chickpea Filling

   Drain and rinse the chickpeas, then place them in a mixing bowl. Using a fork or potato masher, mash them leaving some chunks. Add tomato paste, paprika, garam masala, cream of chili, minced garlic, lemon juice, salt, and the vegan yogurt or mayo. Mix until the chickpeas are evenly coated.

   Time: PT5M

2. Prep Fresh Vegetables

   Wash lettuce leaves and pat them dry. Slice the cucumber into thin strips and the tomato into thin rounds. Set the vegetables aside within arm's reach.

   Time: PT3M

3. Assemble the Wrap

   Lay a tortilla flat on a clean surface. Layer 2 lettuce leaves, a handful of cucumber strips, and a few tomato slices down the center. Spoon half of the chickpea mixture onto the vegetables, then fold the sides in and roll tightly, pressing gently as you go.

   Time: PT2M

4. Pan‑Fry the Wrap

   Heat the skillet over medium heat and add 1 tsp of vegetable oil. Place the assembled wrap seam‑side down in the pan. Fry for about 1‑2 minutes per side, pressing gently with a spatula, until the tortilla is golden‑brown and crisp.

   Time: PT3M

   Temperature: medium heat

Nutrition Facts

Calories

350

Protein

12g

Carbohydrates

45g

Fat

10g

Fiber

8g