Straightforward Chickpea Wraps, 3 Methods
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Want lunch or dinner in a rush? These simple chickpea wraps are the reply! I offer you three wonderful methods to make these 20 Min wraps: berbere, buffalo cajun, and lemon pepper!
Desk of Contents
After I’m having a busy day, I simply get out a can of chickpeas, add some spices or sauces with or with out some aromatics , sauté after which add them to both tacos or wraps. I make some crunchy topping or some salad to go along with it. Typically I’ll add some cooked greens or grains! These are tremendous versatile and ideal for 20 min weeknight meals.
Chickpeas with Buffalo sauce + Cajun spice topped with crunchy celery and vegan ranch, chickpeas sautéed with onion and Ethiopian berbere spice, topped with tomato and onion, and Chickpeas sautéed with my lemon pepper sauce and served with cabbage or lettuce. You possibly can serve these in wraps, in sandwiches, too a salad or grain bowl and what not!
These are a few of my favourite methods to make a fast lunch or dinner. My husband simply loves the Berbere chickpea wraps.
Why You’ll Love Chickpea Wraps
- fast, simple lunch or dinner
- versatile recipe – use what you might have or make what you’re craving!
- plenty of protein and veggies
- tons of taste!
- make-ahead possibility, nice for meal prep
Extra Vegan Lunch Concepts
Recipe Card
Chickpea Wraps
Want lunch or dinner in a rush? These simple chickpea wraps are the reply! I offer you three wonderful methods to make these 20 minute wraps: berbere, buffalo Cajun wraps , and lemon pepper chickpea wraps!
Servings: 6
Energy: 264kcal
Elements
For the Berbere chickpea wraps:
- 1/2 cup (80 g) chopped onion
- 1 cup (164 g) cooked chickpeas
- 1/4 teaspoon salt
- 1/4 teaspoon floor cumin
- 1 teaspoon floor coriander
- 1 – 1.5 teaspoons Ethiopian Berbere spice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1 teaspoon lime juice
- 1/4 cup (59.15 ml) water
- 2 tortillas 6 to 7 inches is ideal
For topping the Berbere wraps:
- 2 tablespoons chopped onion
- 2 tablespoons chopped tomato
- chopped cilantro and lime juice as wanted
For the buffalo cajun wraps:
- 1 cup (164 g) cooked chickpeas
- 1/4 cup (37.25 g) chopped crimson bell pepper
- 2 tablespoons vegan buffalo sauce or use 1.5 tablespoons scorching sauce and a couple of teaspoons melted vegan butter
- 1.5 teaspoons Cajun seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 cup water
- 2 tortillas 6 to 7 inches is ideal
For topping the buffalo Cajun wraps:
- chopped celery and onion as wanted
- vegan ranch as wanted
For the lemon pepper chickpea wraps:
- 1 cup (164 g) cooked chickpeas
- 2 tablespoons lemon juice
- 1.5 tablespoons maple syrup
- 1/4 teaspoon lemon zest
- 1/4 teaspoon garlic powder
- 2 teaspoons soy sauce
- 1/4 teaspoon black pepper
- Beneficiant pinch of salt and sugar, non-obligatory beneficiant pinch cayenne or chili flakes for warmth
- 1 teaspoon cornstarch combined with 1/4 cup of water
- 2 tortillas 6 to 7 inches is ideal
For topping the lemon pepper wraps:
- chopped or thinly sliced cabbage or celery or crimson bell pepper
Directions
Make the Berbere Chickpea wraps:
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Warmth a skillet over medium warmth. Add a teaspoon oil or 2 tablespoons broth, onion, and a superb pinch of salt and prepare dinner till the onion is translucent.
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Then add the chickpeas and the entire spices and blend effectively for half a minute. Then add the water and lime juice and blend in. Cook dinner till the combination thickens just a little bit and the chickpeas are coated with the spices. Swap off the warmth and set the chickpeas apart to make use of later in your wraps. This combination makes about 2 medium-sized wraps.
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Make the topping by chopping up the onion, tomato, and cilantro and blend effectively. Add some lime juice, salt, and pepper, and use this combination to prime the wraps. Heat up the tortillas as wanted. Add a superb serving to of the berbere chickpeas and prime it with the chopped veggies. You can too add some chopped lettuce and/or cucumber. Fold the wraps as you want and serve.
Make the buffalo cajun chickpea wraps:
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Add all of the components beneath the buffalo cajun wraps to a skillet over medium warmth. Combine effectively. Add 2-3 tablespoons of water and proceed to prepare dinner till the combination thickens just a little bit. Style and alter salt and warmth by including extra scorching sauce if wanted. Use this combination to make the wraps. Heat up the tortillas as wanted.
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Chop up the celery and onions and have prepared the vegan ranch. Assemble by including the buffalo cajun chickpeas to the wraps and prime it with some celery, onion, and a superb drizzle of the vegan ranch. Optionally, add some chopped parsley on prime.
Make the lemon pepper chickpeas:
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Add the chickpeas, lemon juice, maple syrup, lemon zest, garlic, soy sauce, and black pepper to the skillet. You can too add just a little little bit of cayenne and a pinch of salt if wanted.
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Add the cornstarch/water combination to the skillet. Combine effectively and let it come to a boil to thicken. Swap off the warmth. Style and alter the flavour by including extra pepper or salt as wanted. Then warmth up your tortillas. Slice the cabbage, celery, and crimson bell pepper.
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Add chopped veggies then a superb serving to of the chickpeas to the tortillas and prime it with extra of the veggies, a pinch of salt and pepper, and serve.
Notes
To make this recipe forward, you possibly can put together all of the fillings and toppings and preserve them individually within the fridge for as much as 3 days. To serve warmth up the tortillas as wanted and add the fillings and toppings and serve them as tacos or wraps.
Variations : use different beans like white beans or cooked lentils. You can too use tofu that you may crisp up with just a little little bit of oil.
You can too use chickpea tofu, seitan, or soy curls. For the soy curls, you could soak and drain them earlier than utilizing them.
Vitamin
Vitamin Information
Chickpea Wraps
Quantity Per Serving
Energy 264
Energy from Fats 45
% Every day Worth*
Fats 5g8%
Saturated Fats 1g6%
Sodium 662mg29%
Potassium 373mg11%
Carbohydrates 45g15%
Fiber 8g33%
Sugar 9g10%
Protein 10g20%
Vitamin A 592IU12%
Vitamin C 14mg17%
Calcium 99mg10%
Iron 4mg22%
* P.c Every day Values are based mostly on a 2000 calorie food plan.
Elements and Substitutions
- chickpeas – Use canned or cooked chickpeas, drained. You can too use different beans like white beans or cooked lentils. Crisped up tofu additionally labored effectively. You can too use chickpea tofu, seitan, or soy curls. For the soy curls, you could soak and drain them earlier than utilizing them.
- salt and spices – Every wrap has its personal taste profile with distinctive spices within the sauce! See the recipe card above for every one.
- lemon or lime juice – For acidity. The berbere and lemon pepper chickpea wraps use lemon, whereas the berbere wraps use lime juice.
- veggies – Recent veggies and herbs like onion, tomato, celery, cilantro, and cabbage prime every wrap so as to add to the flavour and texture.
- vegan ranch – For topping the cajun buffalo chickpea wraps.
- maple syrup – Provides just a little sweetness to the sauce of the lemon pepper chickpea wraps.
- cornstarch – To thicken the lemon pepper sauce. You should utilize tapioca starch as a substitute.
- tortillas – Use six to seven-inch tortillas. Gluten-free is ok.
Suggestions
- To make this recipe forward, you possibly can put together all of the fillings and toppings and preserve them individually within the fridge for as much as three days. To serve warmth up the tortillas and fillings as wanted and add the fillings and toppings and serve them as tacos or wraps.
- In the event you’re making multiple fashion of wrap at a time, prep the entire veggies earlier than you begin, so you possibly can give attention to cooking the filling and warming the tortillas earlier than assembling.
Easy methods to Make Chickpea Wraps
Berbere Chickpea Wraps
Warmth a skillet over medium warmth. Add the oil, onion, and a superb pinch of salt and prepare dinner till the onion is translucent.
Then add the chickpeas and the entire spices and blend effectively for half a minute. Then add the water and lime juice and blend in. Cook dinner till the combination thickens just a little bit and the chickpeas are coated with the spices. Swap off the warmth and set the chickpeas apart to make use of later in your wraps. This combination makes about two medium-sized wraps.
Make the topping by chopping up the onion, tomato, and cilantro and blend effectively. Add some lime juice, salt, and pepper, and use this combination to prime the wraps. Heat up the tortillas as wanted.
Add a superb serving to of the berbere chickpeas and prime it with the topping. You can too add some chopped lettuce and/or cucumber. Fold the wraps as you want and serve.
Buffalo Cajun Chickpea Wraps
Add all of the components beneath the buffalo cajun wraps to a skillet over medium warmth. Combine effectively. Add two to a few tablespoons of water and proceed to prepare dinner till the combination thickens just a little bit. Style and alter salt and warmth by including extra scorching sauce if wanted.
Use this combination to make the wraps. Heat up the tortillas as wanted.
Chop up the celery and onions and have prepared the vegan ranch. Assemble by including the buffalo cajun chickpeas to the wraps and prime it with celery, onion, and a superb drizzle of the vegan ranch. Optionally, add some chopped parsley on prime.
Lemon Pepper Chickpeas
Add the chickpeas, lemon juice, maple syrup, lemon zest, garlic, soy sauce, and black pepper to the skillet. You can too add just a little little bit of cayenne and a pinch of salt if wanted.
Add the cornstarch/water combination to the skillet. Combine effectively and let it come to a boil to thicken. Swap off the warmth. Style and alter the flavour by including extra pepper or salt as wanted.
Then warmth up your tortillas. Slice the cabbage, celery, and crimson bell pepper.
Add a superb serving to of the chickpeas to the tortillas and prime it with the veggies, a superb pinch of salt and pepper, and serve.
Regularly Requested Questions
Sure! Canned chickpeas might be cooked additional with out changing into mushy. You’ll be cooking canned chickpeas to make all three of those wraps.
Use gluten-free wraps and tamari as a substitute of soy sauce to make these chickpea wraps gluten-free.
For soy-free, use coconut aminos rather than soy sauce .
These chickpea wraps are all naturally nut-free should you use Nutfree vegan ranch.
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