Are you tired of the same old boring lunches? Look no further! Chickpeas are a versatile and nutritious ingredient that can be used to create a wide variety of delicious wraps. Whether you’re in the mood for something spicy, savory, or sweet, there’s a chickpea wrap recipe out there for you.
In this article, we’ll explore 18 different flavorful chickpea wrap recipes that are perfect for any meal. From classic combinations like hummus and avocado to international flavors like tikka masala and falafel, we’ve got you covered. So go ahead, get creative in the kitchen, and start wrapping your way to a healthier and happier you!
Spicy Chickpea and Avocado Wrap
A flavorful and refreshing wrap that combines the creamy richness of avocado with the spicy kick of chickpeas.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 ripe avocado, mashed
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: chopped cilantro, lime wedges
Instructions:
1. In a medium bowl, combine chickpeas, olive oil, onion, garlic, cumin, smoked paprika, salt, and pepper. Mix well.
2. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
3. Spread the mashed avocado on one half of the tortilla, leaving a small border around the edges.
4. Spoon the chickpea mixture on top of the avocado.
5. Fold the tortilla in half to enclose the filling.
Cooking Time: 10 minutes
Mediterranean Chickpea Hummus Wrap
A flavorful and healthy wrap filled with the creamy goodness of hummus, crunchy veggies, and tender chickpeas.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup hummus
– 1/2 cup chopped cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. Spread the hummus evenly on the tortilla, leaving a small border around the edges.
2. Top with chickpeas, cucumber, bell pepper, and feta cheese (if using).
3. Drizzle with olive oil and sprinkle with salt and pepper to taste.
4. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes
Curried Chickpea and Spinach Wrap
A flavorful and healthy wrap filled with curried chickpeas, wilted spinach, and crunchy veggies.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 1/4 cup curry powder
– 2 tbsp olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 red bell pepper, diced
– Salt and pepper to taste
– 1 large flour tortilla (or whole wheat)
– Optional: yogurt sauce or hummus for serving
Instructions:
1. In a medium bowl, mix chickpeas with curry powder and set aside.
2. Heat oil in a large skillet over medium-high heat. Add onion, garlic, and bell pepper; cook until tender, 3-4 minutes.
3. Add chickpea mixture to the skillet and stir to combine. Cook for an additional minute.
4. Stir in fresh spinach leaves until wilted.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wrap by spreading the curried chickpea mixture onto the tortilla, leaving a small border around the edges.
Cooking Time: 15-20 minutes
Roasted Veggie and Chickpea Wrap
Get ready for a flavorful and nutritious wrap that’s perfect for lunch or dinner! This recipe combines the natural sweetness of roasted vegetables with the creaminess of hummus and the crunch of crispy chickpeas.
Ingredients:
– 1 large eggplant, sliced into 1/2-inch thick rounds
– 1 large zucchini, sliced into 1/2-inch thick rounds
– 1 red bell pepper, seeded and sliced into 1/2-inch thick strips
– 1 can chickpeas, drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 4 large flour tortillas
– Hummus (store-bought or homemade)
– Optional: mixed greens, sliced avocado, feta cheese, or pickled red onion
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss eggplant, zucchini, and bell pepper with olive oil, garlic, salt, and pepper on a baking sheet.
3. Roast for 25-30 minutes, or until vegetables are tender and lightly browned.
4. In a pan, heat chickpeas over medium heat, stirring frequently, until crispy and golden (about 10-12 minutes).
5. Assemble wraps by spreading hummus on tortillas, adding roasted veggies, chickpeas, and any desired toppings.
Cooking Time: 40-50 minutes
Buffalo Chickpea Ranch Wrap
This recipe combines the bold flavors of buffalo chicken with the creaminess of ranch dressing, all wrapped up in a crispy tortilla. Perfect for a quick lunch or snack.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup buffalo wing sauce
– 1/4 cup ranch dressing
– 1 tablespoon olive oil
– 1 large flour tortilla
– Shredded lettuce
– Diced tomatoes
– Crumbly blue cheese crumbles (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, mix together chickpeas and buffalo wing sauce until well coated.
3. Add olive oil to the preheated skillet and cook the chickpea mixture for 5-7 minutes, stirring occasionally.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading ranch dressing on the tortilla, followed by the cooked chickpea mixture, lettuce, tomatoes, and blue cheese crumbles (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Greek Chickpea Salad Wrap
This refreshing wrap combines the flavors of Greece with the comfort of chickpeas, all wrapped up in a crispy pita.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 tablespoon olive oil
– 1 minced garlic clove
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 large pita bread
– Tzatziki sauce (store-bought or homemade), for serving
Instructions:
1. In a medium bowl, combine chickpeas, yogurt, lemon juice, olive oil, garlic, and parsley. Mix well.
2. Season with salt and pepper to taste.
3. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon about 1/2 cup of the chickpea mixture onto the center of the pita, leaving a 1-inch border around.
5. Serve with tzatziki sauce on the side for dipping.
Cooking Time: 10 minutes
BBQ Chickpea and Coleslaw Wrap
Get ready to wrap up a flavorful and healthy meal with this BBQ Chickpea and Coleslaw Wrap recipe! This twist on the classic chicken wrap is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 tablespoons BBQ sauce
– 1 tablespoon olive oil
– 1 large flour tortilla
– 1 cup coleslaw (store-bought or homemade)
– Salt and pepper to taste
– Optional: chopped cilantro for garnish
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. Add the chickpeas, BBQ sauce, and olive oil to the skillet. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are coated in the BBQ sauce and slightly caramelized.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the chickpea mixture down the center of the tortilla, followed by a spoonful of coleslaw.
5. Season with salt and pepper to taste. Garnish with chopped cilantro if desired.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Chickpea Caesar Wrap
Transform classic Caesar salad into a satisfying wrap with tender chickpeas and crispy romaine lettuce.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 4-6 romaine lettuce leaves
– 2 tablespoons Caesar dressing
– 1 tablespoon olive oil
– 1/4 cup crumbled feta cheese (optional)
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. In a small bowl, whisk together Caesar dressing and olive oil.
3. Spread the chickpeas on a plate and drizzle with the Caesar mixture; toss to coat.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading the chickpea mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
6. Top with romaine lettuce leaves, crumbled feta cheese (if using), and a pinch of salt and pepper.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-12 minutes
Sweet Potato and Chickpea Wrap
A flavorful and nutritious wrap filled with roasted sweet potatoes, creamy chickpeas, and fresh herbs.
Ingredients:
– 1 large sweet potato
– 1 can chickpeas (drained and rinsed)
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
– 4-6 whole wheat tortillas
– Fresh cilantro leaves, chopped
– Optional: sliced avocado, sour cream, or crumbled feta cheese for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potato several times with a fork and roast for 45-50 minutes, or until tender.
3. While the sweet potato is cooking, heat olive oil in a pan over medium heat. Add cumin and cook for 1 minute.
4. Add chickpeas to the pan and stir to combine with the cumin mixture. Season with salt and pepper to taste.
5. Once the sweet potato is done, let it cool slightly before slicing into thick rounds.
6. Assemble wraps by spreading a layer of chickpea mixture on each tortilla, followed by sliced sweet potatoes, and finishing with chopped cilantro.
7. Add optional toppings if desired.
Cooking Time: 50-60 minutes (including sweet potato roasting time)
Chickpea Tikka Masala Wrap
A flavorful twist on the classic Indian dish, this chickpea tikka masala wrap is a quick and easy meal that’s perfect for a busy day. With tender chickpeas cooked in a rich and creamy tomato-based sauce, wrapped in a warm flour tortilla with crunchy slaw and crumbly feta cheese.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can crushed tomatoes (14 oz)
– 1 tsp garam masala
– 1 tsp cumin
– Salt and pepper to taste
– 4 flour tortillas
– 1 cup coleslaw mix
– 1/2 cup crumbled feta cheese
– Optional: cilantro, scallions, or hot sauce for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large pan, heat oil over medium-high. Add onion and garlic; cook until softened.
3. Stir in crushed tomatoes, garam masala, cumin, salt, and pepper. Bring to a simmer.
4. Reduce heat to low and add chickpeas. Simmer for 10-15 minutes or until flavors have melded together.
5. Warm tortillas according to package instructions.
6. Assemble wraps by spooning chickpea mixture onto a tortilla, followed by coleslaw mix and feta cheese.
Cook Time: 20-25 minutes
Chickpea Falafel Wrap with Tahini Sauce
Get ready for a flavorful and healthy meal with this easy-to-make chickpea falafel wrap, topped with creamy tahini sauce.
Ingredients:
– 1 can chickpeas
– 2 cloves garlic, minced
– 1/4 cup chopped parsley
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 whole wheat pita breads
– Tahini sauce (recipe below)
– Lettuce, tomato, onion, pickles, and any other desired toppings
Tahini Sauce:
– 1/2 cup tahini paste
– 3 tablespoons lemon juice
– 1 tablespoon water
– 1 minced garlic clove
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas using a fork or potato masher.
3. Add garlic, parsley, lemon juice, cumin, paprika, salt, and pepper to the mashed chickpeas. Mix well.
4. Stuff each pita bread with about 1/4 cup of falafel mixture.
5. Bake for 10-12 minutes or until crispy.
6. Serve with tahini sauce, lettuce, tomato, onion, pickles, and any other desired toppings.
Cooking Time: 15-20 minutes
Chickpea and Quinoa Wrap
A flavorful and nutritious wrap filled with the goodness of chickpeas, quinoa, and fresh herbs.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla (whole wheat or regular)
– Fresh cilantro leaves, chopped (optional)
Instructions:
1. In a medium bowl, combine cooked chickpeas, quinoa, olive oil, onion, garlic, lemon juice, and cumin. Mix well.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat on a clean surface. Spoon the chickpea-quinoa mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap up tightly.
5. Serve immediately, garnished with chopped cilantro leaves if desired.
Cooking Time: 10-12 minutes
Chickpea Pesto Wrap
A twist on traditional pesto wraps, this recipe combines creamy chickpeas with fresh herbs and spices for a flavorful and healthy snack.
Ingredients:
– 1/2 cup cooked chickpeas
– 1/4 cup freshly chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons pesto sauce
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a small bowl, mash the chickpeas using a fork until coarsely chopped.
2. Add the chopped cilantro, garlic, and olive oil to the mashed chickpeas. Mix well.
3. Spread 2 tablespoons of pesto sauce on the tortilla, leaving a 1-inch border around the edges.
4. Spoon the chickpea mixture over the pesto, spreading it evenly across the center of the wrap.
5. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes
Chickpea and Kale Wrap
Chickpea and Kale Wrap Recipe
Get ready to wrap up a delicious and healthy meal with this simple recipe! A flavorful combination of chickpeas, kale, and spices wrapped in a whole wheat tortilla.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 cups curly kale, stems removed and chopped
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 tsp ground cumin
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
– Optional: feta cheese, lemon wedges, and/or sliced avocado for topping
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened (3-4 minutes).
3. Add chickpeas, cumin, salt, and pepper to the skillet. Cook, stirring occasionally, for 5-6 minutes or until chickpeas are lightly browned.
4. Stir in chopped kale and cook until wilted (2-3 minutes).
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wrap by spreading the chickpea-kale mixture onto the tortilla, leaving a small border at the top.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat package.
Cooking Time: 15-20 minutes
Chickpea Salsa Wrap
A flavorful and healthy wrap filled with the creaminess of chickpeas, the tanginess of salsa, and the crunch of fresh veggies. This recipe is perfect for a quick lunch or snack.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup store-bought or homemade salsa
– 1 large flour tortilla
– 1/4 cup shredded lettuce
– 1/4 cup diced bell peppers
– 1 tablespoon hummus
– Salt and pepper to taste
Instructions:
1. In a medium bowl, mash the chickpeas using a fork until they’re mostly smooth.
2. Stir in the salsa until well combined.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spread the chickpea-salsa mixture onto the center of the tortilla, leaving a small border around the edges.
5. Top with lettuce, bell peppers, and hummus.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
Cooking Time: 5 minutes
Chickpea and Roasted Red Pepper Wrap
A flavorful and healthy wrap filled with roasted red peppers, chickpeas, and fresh herbs.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked chickpeas
– 1 roasted red pepper, diced
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– Optional: crumbled feta cheese or chopped cilantro for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red pepper by placing it on a baking sheet and drizzling with olive oil. Roast for 30-40 minutes, or until the skin is blistered and charred.
3. Remove the pepper from the oven and let it cool. Peel off the skin, discarding it, and chop the flesh into small pieces.
4. In a medium bowl, combine the chickpeas, garlic, parsley, salt, and pepper.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wrap by spreading the chickpea mixture down the center of the tortilla, followed by the roasted red pepper pieces.
7. Add feta cheese or cilantro if desired.
8. Roll up the wrap tightly and slice in half.
Cooking Time: 45 minutes (including roasting time)
Chickpea and Cucumber Tzatziki Wrap
A refreshing twist on the classic Greek wrap, this recipe combines creamy tzatziki sauce with crunchy chickpeas and cool cucumber slices.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked chickpeas
– 1/2 cucumber, sliced
– 1/4 cup tzatziki sauce (see below for recipe)
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Tzatziki Sauce:
– 1/2 cup Greek yogurt
– 1/4 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. In a bowl, mix together cooked chickpeas, salt, and pepper.
2. Spread the tzatziki sauce on the tortilla, leaving a 1-inch border around the edges.
3. Top with the chickpea mixture, cucumber slices, and parsley.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
5. Serve immediately.
Cooking Time: 5 minutes
Chickpea and Mango Wrap
Chickpea and Mango Wrap Recipe
This vibrant wrap combines the creamy texture of chickpeas with the sweetness of mango, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 ripe mango, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 large whole wheat tortilla
Instructions:
1. In a medium bowl, mash the chickpeas using a fork or a potato masher until coarsely mashed.
2. Add the diced mango, chopped cilantro, lime juice, and cumin to the bowl with the chickpeas. Mix well to combine.
3. Season the mixture with salt and pepper to taste.
4. Lay the whole wheat tortilla flat on a surface. Spoon the chickpea-mango mixture onto one half of the tortilla, leaving a 1/2-inch border around the edges.
5. Fold the tortilla in half over the filling to form a wrap.
6. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Note: You can also add some crumbled feta cheese or chopped nuts for extra flavor and texture!
Summary
Get ready to wrap up your meal with these 18 flavorful chickpea wrap recipes! From spicy and savory to sweet and tangy, there’s something for every taste bud. Try the Spicy Chickpea and Avocado Wrap, Mediterranean Chickpea Hummus Wrap, or Curried Chickpea and Spinach Wrap for a Mediterranean-inspired twist. Or go bold with the Buffalo Chickpea Ranch Wrap or Chickpea Tikka Masala Wrap for an Indian-inspired treat. Whatever your craving, these chickpea wraps are sure to satisfy your appetite and keep you coming back for more!
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