CHICKPEA TOMATO MINI WRAP WITH WHOLEGRAIN
Chickpea Tomato Mini Wrap With Wholegrain are a delightful and healthy snack or light meal that comes together in minutes. This wrap features a small tortilla filled with creamy mashed chickpeas and juicy chopped tomatoes. This wrap is bursting with fresh and vibrant flavours. It is perfect for on-the-go lunches, picnic baskets or afternoon pick-me-ups. These wraps offer a satisfying bite that’s both nourishing and delicious. The chickpeas provide a great source of plant-based protein and fibre, while the tomatoes add a refreshing and tangy touch. This simple combination is versatile enough to cater to a variety of tastes and dietary preferences. Whether you’re preparing a quick lunchbox addition or a tasty snack to share with friends, Chickpea Tomato Mini Wrap With Wholegrain are a fantastic choice. Their minimal ingredients and ease of preparation make them a go-to option for busy days and healthy living.
RECIPE CATEGORY
Side
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
5 Ingredients or Less, No-Cook
OCCASION/HOLIDAY
Back to School, Casual Dinner, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Quick & Easy, Low Fat, High Fibre, Kid-Friendly
DISH TYPE
Tacos & Wraps
INGREDIENTS
Here is a list of ingredients for the preparation of Chickpea Tomato Mini Wrap With Wholegrain:
- 28 grams | 0.99 ounces | 1 small tortilla
- 41 grams | 1.45 ounces | ¼ cup mashed chickpeas
- 15 grams | 0.53 ounces | 1 tablespoon chopped tomatoes
FULL NUTRITIONAL INFORMATION
- Calories: 150.0 kilocalories
- Total Fat: 3.1 grams
- Saturated Fat: 0.5 grams
- Carbohydrates: 26.2 grams
- Fibre: 5.3 grams
- Sugar: 3.5 grams
- Protein: 6.3 grams
- Sodium: 267 milligrams
PREPARATION
These steps are followed for the preparation of Chickpea Tomato Mini Wrap With Wholegrain:
- Prepare Chickpeas: Place the mashed chickpeas in a small bowl. Season with salt, pepper, and a squeeze of lemon juice, if desired. Mix until well combined.
- Warm Tortilla: Warm the tortilla in a dry pan over medium heat for 10 to 20 seconds on each side or until it becomes pliable.
- Assemble Wrap: Place the warmed tortilla on a plate. Spread the mashed chickpea mixture evenly over the centre.
- Add Tomatoes: Scatter the chopped tomatoes over the chickpea layer.
- Fold And Roll: Fold in the sides of the tortilla slightly, then roll it up from the bottom to form a tight wrap.
- Serve: Slice the wrap in half, if desired and serve immediately.
PREPARATION TIME
5 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for Chickpea Tomato Mini Wrap With Wholegrain:
- Mash Smooth: For a creamier texture, mash the chickpeas thoroughly with a fork or potato masher.
- Season To Taste: Adjust the salt, pepper and lemon juice to your preference for the perfect balance of flavours.
- Customise: Add a sprinkle of fresh herbs like parsley or coriander for an extra burst of freshness.
- Tortilla Warmth: Heating the tortilla makes it more flexible and easier to roll without cracking.
VARIATIONS
- Spicy Kick: Add a dash of hot sauce or a sprinkle of chilli flakes to the chickpea mixture for a spicy version.
- Protein Boost: Incorporate a tablespoon of hummus or tahini to increase the protein content.
- Vegetable Mix: Add diced cucumber, red onion or shredded lettuce for an extra crunch and added nutrition.
- Gluten-Free: Use a certified gluten-free tortilla for a wheat-free option.
- Mediterranean Flavour: Stir in a teaspoon of olives or capers to add a tang and briny flavour to the wraps.
PREPPING AND STORAGE
- Refrigerator: Store the assembled wrap in an airtight container in the refrigerator for up to 1 day for the best texture.
- Avoid Sogginess: To prevent the tortilla from getting soggy, store the chickpea mixture separately and assemble the wrap just before eating.
- Freezer: It is not recommended because the tortilla may become soggy upon thawing.
- Batch Preparation: Mash chickpeas in advance and keep them in a sealed container in the refrigerator for up to 3 days.
