Vegan Chickpea Wrap

Vegan Chickpea Wrap
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Tired of the usual chicken or salmon and looking for a plant-based alternative that’s rich in protein? Meet our vegan chickpea wrap! With chickpeas taking center stage, complemented by a mix of fresh veggies and a blend of spices, it promises a filling and flavorful escape from the routine.

Our team of vegan plant-based dietitians aims to provide easy, tasty, and nutritious recipes. No matter you’re just initiating your plant-based journey or furthering your vegan adventure, we’re here to support and nourish you every step of the way.

What ingredients are in the vegan chickpea wrap?

Chickpea: These versatile legumes are packed with plant-based protein and vital nutrients such as folate and magnesium. Additionally, their distinctive nutty flavour and grainy texture make them a delightful pairing with a wide variety of dishes.

Vegan mayo: Lending a creamy consistency to our chickpea mix, vegan mayo ensures the blend is smooth and rich. On the other hand, for those leaning towards a whole-food option, mashed avocado makes an excellent alternative.

Lemon: This citrus fruit infuses our chickpea mix with a refreshing zest and elevates the aroma, providing a lively contrast to the earthiness of the chickpeas.

Curry powder, turmeric, garlic powder and salt: This combination of spices gives the chickpea mix a boost of flavour and an additional source of antioxidants. You can also add your favourite spices to make the taste more personal.

Whole wheat tortilla: Alongside the chickpea mix, a whole wheat tortilla provides added fibre and carbs, crafting a flavorful and balanced meal. Alternatively, spread the mix on any bread you prefer for a versatile treat.

vegan-chickpea-wrap

Veggies: Customize your wrap with veggies for added crunch, flavour and essential nutrients. In this recipe, we’ve chosen bell peppers, carrots, spinach, onions, and cilantro, each contributing their unique textures and nutrients for a delightful bite.

Interested in more plant-based recipes? Schedule a discovery call with our vegan dietitians to tailor recipes to your taste and nutritional requirements!

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Vegan Chickpea Wrap

Difficulty: Beginner Prep Time 10 min Total Time 10 mins Servings: 4 Calories: 362 kcal/serving (1449 kcal/recipe) Best Season: Suitable throughout the year

Description

This vegan chickpea wrap melds the rich flavours of chickpeas with a blend of spices and fresh veggies, all wrapped in a whole wheat tortilla. Quick to prepare, it's a nutritious choice that's perfect for a lunch on the go or a satisfying snack.

Ingredient

Curry Chickpea Mix

Wrap

Instructions

  1. In a bowl, mash the curry mix until most chickpeas are crushed. 

  2. On 4 tortillas, divide the curry mix and the vegetables and wrap them.

Nutrition Facts

Serving Size 1/4 the recipe

Servings 1


Amount Per Serving
Calories 362kcal
% Daily Value *
Total Fat 15.6g24%
Saturated Fat 1.9g10%
Sodium 545mg23%
Potassium 530mg16%
Total Carbohydrate 49.7g17%
Dietary Fiber 11.1g45%
Sugars 7.7g
Protein 10.4g21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: vegan chickpea wrap, vegan chickpea wrap recipes, vegan chickpea wrap calories, vegan chickpea wraps, garbanzo bean wrap, chickpea wrap vegan

Frequently Asked Questions

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Are chickpeas high in protein?

Chickpeas are a fantastic source of plant-based protein. Just one cup offers 14.5g of protein, 12.5g of fibre, and a wealth of other vital nutrients, making them a smart and nutritious choice for everyone.

Do you have to cook canned chickpeas?

No need to cook canned chickpeas; they're pre-cooked before canning. But for a healthier choice, our team of plant-based dietitians suggests opting for low-sodium or sodium-free versions and always rinsing and draining them before consumption.

Are canned chickpeas healthy?

Yes, canned chickpeas are healthy as they are a rich source of protein, fibre, and essential nutrients. However, it's advisable to choose low-sodium versions and rinse them thoroughly to reduce salt and any preservatives.

How much protein is in a chickpea wrap?

Our vegan chickpea wrap recipe is not only delicious but also packs in 10.4g of protein per serving. If you're aiming for an extra protein punch, consider sprinkling in some of your favourite nuts or seeds, which will also add a delightful crunch and enhanced flavour.

Are wraps less fattening?

The caloric value of a wrap largely depends on its ingredients. For those seeking a lighter option, our vegan chickpea wrap is an excellent choice, not only being lower in calories but also rich in protein and fibre, ensuring you feel full and satisfied.

If you like it, share it!

Tag #veganrecipes #plantbasedrds if you made this recipe. Follow @alyssafontainerd on Instagram for more recipes.

Pin this recipe to share with your friends and followers.

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alyssa fontaine plant based dietitian

Alyssa Fontaine, RD

Meet Alyssa Fontaine. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States

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