Indian Spiced Chickpea Wraps (Print Version)
Chickpeas, yogurt, pineapple, and raita fill whole wheat wraps, offering a fresh burst of flavor.
# Ingredient List:
→ Chickpea Filling
01 - 425 g canned chickpeas, drained and rinsed (15 oz)
02 - 120 ml plain yogurt (1/2 cup)
03 - 80 g pineapple tidbits, drained (1/3 cup)
04 - 5 ml lemon juice (1 tsp)
05 - 2 g ground cumin (3/4 tsp)
06 - 2 g ground coriander (3/4 tsp)
07 - 1 g ground turmeric (1/4 tsp)
08 - 1 g garam masala (1/4 tsp)
09 - 2 g salt (1/3 tsp)
10 - 1 g black pepper (1/4 tsp)
→ Wraps
11 - 4 whole wheat flour tortillas (8-inch diameter)
→ Raita
12 - 120 ml plain yogurt (1/2 cup)
13 - 30 g cucumber, finely diced (2 tbsp)
14 - 1 g cumin seeds, toasted and crushed (1/4 tsp)
15 - 2 g salt (1/3 tsp)
16 - 5 ml lemon juice (1 tsp)
17 - 2 g fresh mint, chopped (1/2 tsp)
# Steps:
01 - In a mixing bowl, combine chickpeas, yogurt, pineapple tidbits, lemon juice, ground cumin, ground coriander, turmeric, garam masala, salt, and black pepper. Mash gently with a fork to incorporate flavors while retaining some texture.
02 - Whisk together yogurt, diced cucumber, cumin seeds, salt, lemon juice, and chopped mint in a separate bowl until well-blended.
03 - Heat tortillas on a skillet or griddle over medium heat for 15–20 seconds on each side until softened and pliable.
04 - Lay tortillas flat and evenly divide the chickpea mixture among them. Roll tightly to secure the fillings.
05 - Slice wraps in half and serve immediately with homemade raita on the side.
# Helpful Hints:
01 -
- Easily uses pantry and fridge staples
- Comes together in under 30 minutes
- Flexible for plant-based or dairy-free diets
- Perfect for meal prep and lunchboxes
02 -
- High in protein and fiber thanks to chickpeas
- Easy to adapt for vegan and gluten free diets
- Kid approved and lunchbox friendly
03 -
- Always use a warm tortilla for rolling It makes everything more flexible and less prone to cracks
- Mashing just half the chickpeas gives best texture creamy but with a bite
- Save a bit of cilantro and onion to sprinkle inside for added crunch