Description
Make these Lemon Garlic Chickpea Wraps for a quick, plant-based lunch. This recipe keeps things simple so you get a delicious meal fast. You will love how easy it is to fold these wraps perfectly every time.
Ingredients
Scale
- 1 (15 ounce) can chickpeas, rinsed and drained
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 4 large flour or whole wheat tortillas
- 1/2 cup chopped fresh parsley
- Optional: Baby spinach or sliced cucumber for filling
Instructions
- In a medium bowl, lightly mash the chickpeas with a fork. You want some texture, not a smooth paste.
- Add the lemon juice, olive oil, minced garlic, oregano, salt, and pepper to the mashed chickpeas. Mix well to coat everything.
- Stir in the chopped fresh parsley.
- Warm your tortillas according to package directions. This makes them more pliable for wrapping.
- Lay a warm tortilla flat. Place a line of the chickpea mixture down the center. Add spinach or cucumber if you are using them.
- To fold the wrap: Fold the left and right sides inward about one inch over the filling.
- Fold the bottom edge up and over the filling and the folded sides.
- Tuck the bottom edge tightly and roll the wrap upward until it is sealed.
- Serve immediately and enjoy your fast, homemade lunch.
Notes
- For a creamier spread, add one tablespoon of tahini to the chickpea mixture.
- You can prepare the chickpea filling up to one day ahead and store it in the refrigerator.
- If you do not have fresh parsley, use dried herbs, reducing the amount slightly.
- Use large, soft tortillas for the best folding results.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: Mashing and Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg