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Chickpea Veggie Wrap

Layered with creamy hummus, spicy crispy chickpea, lettuce, colorful veggies, and a generous sprinkle of creamy feta cheese.
Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 10 minutes
Servings 4 servings
Calories 506kcal
Author Subhasmita

Ingredients

  • 4 large flour tortilla
  • cup hummus
  • 1 cup chickpea cooked,soft
  • 1.5 - 2 cups lettuce leaves roughly chopped
  • 1 avocado peeled seed removed, thinly sliced
  • ½ cup carrot shredded
  • ½ English cucumber sliced
  • ½ cup pepper
  • cup feta
  • freshly ground black pepper to taste
  • 2 tablespoons olive oil

Spice mix for chickpeas

  • ½ teaspoon Garlic powder
  • ½ teaspoon Onion powder
  • ½ teaspoon Paprika
  • ½ teaspoon Oregano
  • salt and pepper to taste

Instructions

  • Heat 2 tablespoons oil in a skillet. Add chickpeas and all the spices mentioned under spice mix. Mix well and cook for 3-4 minutes on low heat. Smash a few chcikpeas with the back of a spoon. Add 1-2 tablespoons water.
  • With a potato masher or back of a spoon smash few chickpeas. Take out from the pan and keep it to cool.

Assembling Veggie Wrap and folding

  • Warm the flour tortillas on a skillet or directly on flame. This makes the tortillas soft and easy to fold.
  • Spread 2 tablespoons hummus at the centre. Layer cucumber slices, pepper, carrots. Then top it with lettuce, sliced avocados, 2 tablespoons chickpeas and sprinkle feta at the end.
  • Fold 1 to 2 inches (from left and right side) inwards. Then roll the bottom over the filling. Start rolling the wrap over the filling, pushing the filling inwards as you roll.
  • If eating later, roll the wrap with parchment paper and store it in fridge in an airtight container. Else heat on both sides until you see brown spots and enjoy it right away.

Video

Nutrition

Serving: 1serving | Calories: 506kcal | Carbohydrates: 62g | Protein: 17g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 11mg | Sodium: 568mg | Potassium: 1189mg | Fiber: 19g | Sugar: 6g | Vitamin A: 9720IU | Vitamin C: 24mg | Calcium: 327mg | Iron: 8mg