Chickpea Wraps Recipe

Chickpeas: These are small, round beans that are packed with protein and give the wraps a hearty texture.

Olive oil: A healthy oil used to cook the chickpeas and add flavor.

Cumin: A spice that adds a warm, earthy taste.

Paprika: A mild spice that gives a little smoky flavor and a nice color.

Garlic: Adds a strong, savory flavor when minced and cooked.

Tortillas: Soft flatbreads that hold all the ingredients together.

Lettuce: Fresh and crunchy greens that add a cool texture.

Tomatoes: Juicy and slightly sweet, they brighten up the wrap.

Cucumber: Adds a refreshing crunch.

Red onion: Thin slices give a sharp, tangy bite.

Feta cheese: A crumbly, salty cheese that adds creaminess and flavor.

Hummus: A creamy spread made from chickpeas that adds moisture and richness.

One of the coolest parts of making these chickpea wraps is cooking the chickpeas with the spices. Here’s a simple way to get the best flavor and texture when you’re heating them up in the skillet. First, heat the olive oil over medium heat so it’s warm but not smoking. Then, add the drained and rinsed chickpeas along with the cumin, paprika, and minced garlic. Stir everything gently but often—about every minute or so. This helps the spices stick to the chickpeas and stops them from burning on one side. Cook for about 5 to 7 minutes until the chickpeas get a little crispy and golden.

Doing it this way makes the chickpeas taste way better because the spices get toasted just right, and the garlic softens without turning bitter. Plus, the olive oil helps everything cook evenly and keeps the chickpeas from drying out. If you don’t stir enough, some chickpeas might burn while others stay soft, and that can make the whole wrap less tasty.

I remember the first time I tried this, I didn’t stir enough and ended up with some burnt bits that made the wrap taste kind of bitter. After that, I made sure to keep an eye on the pan and move the chickpeas around regularly. Also, if you want to save time, you can warm the tortillas in the microwave while the chickpeas are cooking—just wrap them in a damp paper towel and heat for about 20 seconds. It’s a little trick that makes putting the wraps together faster and keeps the tortillas soft and warm.

• chickpeas - Substitute with white beans: White beans have a similar texture and mild flavor, making them a good alternative.

• olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a neutral taste.

• cumin - Substitute with coriander: Coriander has a slightly citrusy flavor that complements the other spices well.

• paprika - Substitute with chili powder: Chili powder adds a bit more heat but can provide a similar smoky flavor.

• garlic - Substitute with garlic powder: Garlic powder can be used in place of fresh garlic for convenience and a similar flavor.

• tortillas - Substitute with lettuce wraps: Lettuce wraps are a low-carb alternative that still provide a good base for the fillings.

• lettuce - Substitute with spinach: Spinach offers a similar crunch and is packed with nutrients.

• tomatoes - Substitute with red bell peppers: Red bell peppers add a sweet and crunchy texture similar to tomatoes.

• cucumber - Substitute with zucchini: Zucchini has a similar texture and can be used raw or lightly cooked.

• red onion - Substitute with green onions: Green onions have a milder flavor and add a nice color contrast.

• feta cheese - Substitute with goat cheese: Goat cheese has a similar tangy flavor and creamy texture.

• hummus - Substitute with tahini: Tahini has a similar creamy consistency and a nutty flavor that complements the wraps.

• Allow the chickpeas to cool completely before storing to prevent condensation, which can make them soggy.
• Store the cooked chickpeas separately from the vegetables and tortillas to maintain freshness and texture.
• Place the cooled chickpeas in an airtight container and refrigerate for up to 3-4 days.
• Keep the chopped lettuce, tomatoes, cucumber, and red onion in separate airtight containers or resealable bags in the refrigerator for up to 3 days.
• Store the tortillas in their original packaging or wrap them in aluminum foil and keep them at room temperature if using within a day, or refrigerate for up to a week.
• To freeze, place the cooked chickpeas in a freezer-safe container or bag, removing as much air as possible before sealing. Freeze for up to 2 months.
• When ready to use, thaw the chickpeas in the refrigerator overnight.
• Reheat the chickpeas in a skillet over medium heat until warmed through, adding a splash of olive oil if needed.
• Assemble the wraps just before serving to ensure the vegetables remain crisp and fresh.
• If you need to store assembled wraps, wrap each one tightly in plastic wrap or aluminum foil and refrigerate for up to 1 day. Note that the tortillas may become slightly soggy.
• For best results, avoid freezing assembled wraps as the vegetables and tortillas may lose their texture upon thawing.

• Preheat your oven to 350°F (175°C). Wrap the chickpea wraps in aluminum foil to keep them moist. Place them on a baking sheet and heat for about 10-15 minutes until warmed through.
• Use a skillet over medium heat. Place the chickpea wraps in the skillet and cover with a lid. Heat for about 2-3 minutes on each side, ensuring the tortillas get a nice, slight crisp without burning.
• Microwave the chickpea wraps by wrapping them in a damp paper towel. Heat on high for 1-2 minutes. This method is quick but may make the tortillas a bit softer.
• For a toaster oven, set it to 350°F (175°C). Wrap the chickpea wraps in aluminum foil and place them inside. Heat for about 10 minutes, checking to ensure they are evenly warmed.
• If you have an air fryer, set it to 350°F (175°C). Place the chickpea wraps inside and heat for about 5-7 minutes. This method gives a nice crisp to the tortillas while keeping the inside warm.

• Skillet: used to heat olive oil and cook the chickpeas with spices and garlic.

• Spatula: helps in stirring the chickpeas while they cook to ensure even seasoning and prevent sticking.

• Microwave: an optional tool to warm the tortillas quickly.

• Pan: an alternative to the microwave for warming the tortillas.

• Cutting board: provides a surface for chopping lettuce, dicing tomatoes, slicing cucumber, and thinly slicing red onion.

• Chef's knife: essential for chopping and slicing vegetables.

• Measuring spoons: used to measure out the olive oil, cumin, and paprika accurately.

• Can opener: necessary for opening the can of chickpeas.

• Colander: used to drain and rinse the chickpeas.

• Mixing bowl: optional, but useful for combining and tossing the vegetables before adding them to the wraps.

• Serving plate: for assembling and serving the chickpea wraps.

Prepare ingredients in advance: Drain and rinse chickpeas ahead of time. Chop lettuce, tomatoes, cucumber, and red onion earlier in the day.

Use pre-made hummus: Save time by using store-bought hummus instead of making it from scratch.

Warm tortillas together: Heat all tortillas at once in the oven wrapped in foil to save time.

Batch cook chickpeas: Cook a larger batch of chickpeas and store leftovers for future meals.

Assemble wraps assembly-line style: Lay out all ingredients and assemble each wrap in a systematic manner.