Looking for a quick, satisfying meal that’s packed with flavor and protein? These Spicy Chickpea Wraps are my go-to solution for busy weeknights when I want something delicious without spending hours in the kitchen. The combination of warm, seasoned chickpeas with fresh vegetables and a zesty sauce creates a perfectly balanced meal that’s both nutritious and incredibly tasty.
Ingredients
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 large flour tortillas
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder (adjust to taste)
- ½ teaspoon garlic powder
- Salt and pepper to taste
- 1 cup shredded lettuce
- 1 medium tomato, diced
- ½ red onion, thinly sliced
- ½ cup plain yogurt
- 1 tablespoon lemon juice
- Fresh cilantro for garnish (optional)
Instructions
- Pat the chickpeas dry with paper towels. The drier they are, the better they’ll crisp up.
- Heat olive oil in a large skillet over medium-high heat.
- Add chickpeas to the pan and season with cumin, paprika, chili powder, garlic powder, salt, and pepper.
- Cook for 8-10 minutes, stirring occasionally, until the chickpeas are slightly crispy and well-coated with spices.
- While the chickpeas cook, mix yogurt with lemon juice and a pinch of salt to create the sauce.
- Warm the tortillas slightly (30 seconds in the microwave or in a dry pan).
- Assemble the wraps by laying out each tortilla and spreading with the yogurt sauce.
- Divide the spiced chickpeas among the tortillas, then top with lettuce, tomato, red onion, and cilantro.
- Roll up tightly, tucking in the sides as you go.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 wraps
Recipe Notes
To make these wraps even better, keep these helpful tips in mind:
- Make sure to really dry those chickpeas – it’s the key to getting them nicely crispy.
- For meal prep, store the spiced chickpeas separately from the other ingredients and assemble just before eating.
- The spice level is moderate – feel free to adjust the chili powder up or down to suit your taste.
- For a vegan version, substitute the yogurt sauce with tahini or hummus.
- These wraps are best enjoyed immediately while the chickpeas are still warm and crispy.
- If you have leftover chickpeas, they make a great protein-packed snack on their own.
Spicy Chickpea Wraps
A quick, satisfying meal packed with flavor and protein. Warm, seasoned chickpeas with fresh vegetables and a zesty sauce create a perfectly balanced meal that's both nutritious and incredibly tasty.
Ingredients
- 2 cans 15 oz each chickpeas, drained and rinsed
- 4 large flour tortillas
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder adjust to taste
- ½ teaspoon garlic powder
- Salt and pepper to taste
- 1 cup shredded lettuce
- 1 medium tomato diced
- ½ red onion thinly sliced
- ½ cup plain yogurt
- 1 tablespoon lemon juice
- Fresh cilantro for garnish optional
Instructions
- Pat the chickpeas dry with paper towels. The drier they are, the better they'll crisp up.
- Heat olive oil in a large skillet over medium-high heat.
- Add chickpeas to the pan and season with cumin, paprika, chili powder, garlic powder, salt, and pepper.
- Cook for 8-10 minutes, stirring occasionally, until the chickpeas are slightly crispy and well-coated with spices.
- While the chickpeas cook, mix yogurt with lemon juice and a pinch of salt to create the sauce.
- Warm the tortillas slightly (30 seconds in the microwave or in a dry pan).
- Assemble the wraps by laying out each tortilla and spreading with the yogurt sauce.
- Divide the spiced chickpeas among the tortillas, then top with lettuce, tomato, red onion, and cilantro.
- Roll up tightly, tucking in the sides as you go.