Are you looking for a delicious, easy-to-make lunch that’s both healthy and satisfying? Look no further than the crispy smashed chickpea tortilla wrap!
This dish is a perfect blend of flavors and textures, featuring the protein-rich goodness of chickpeas, fresh vegetables, and a tantalizing mix of spices, all wrapped up in a soft tortilla.
Let’s dive into how you can create this culinary delight in your own kitchen.
- 1 can of chickpeas, drained and rinsed
- 1 large tortilla wrap
- 1 small red onion, thinly sliced
- 1 ripe avocado, sliced
- A handful of fresh spinach or lettuce
- 1 small tomato, sliced
- 2 tablespoons of olive oil
- 1 teaspoon of paprika
- 1/2 teaspoon of garlic powder
- Salt and pepper to taste
- Optional: a dollop of Greek yogurt or a vegan alternative, hot sauce, or a squeeze of lemon juice
1. Prepare the Chickpeas:
- Preheat your oven to 400°F (200°C).
- In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.
- Spread the chickpeas on a baking sheet and roast for 20-25 minutes, or until they’re crispy. Halfway through, give them a stir to ensure even cooking.
2. Smash the Chickpeas:
- Once the chickpeas are crispy, take them out of the oven and slightly smash them with a fork or a potato masher. This step is key to getting that perfect texture in your wrap.
3. Prepare the Tortilla Wrap:
- Heat the tortilla wrap in a dry pan on medium heat for about a minute on each side, just to make it pliable.
4. Assemble the Wrap:
- On the tortilla, lay down a bed of fresh spinach or lettuce.
- Add the smashed chickpeas on top of the greens.
- Add the sliced avocado, tomato, and red onion.
- If desired, add a dollop of Greek yogurt, hot sauce, or a squeeze of lemon juice for extra flavor.
5. Wrap it Up:
- Carefully fold the tortilla over the filling, tucking in the sides as you roll, to form a tight wrap.
6. Final Touch:
- Place the wrap back in the pan and cook for a couple of minutes on each side until the tortilla is crispy and golden brown.
The crispy smashed chickpea tortilla wrap is a versatile dish that can be enjoyed in various ways. Serve it with a side of sweet potato fries for a hearty meal, or cut it into smaller pieces for a delightful party appetizer.
It’s also great with a side of fresh salad or a bowl of soup.
Chickpeas are an excellent source of plant-based protein and fiber, making this wrap not only delicious but also nutritious. The vegetables add vitamins and minerals, while the whole grain tortilla provides complex carbohydrates for energy.
This crispy smashed chickpea tortilla wrap is a testament to how simple ingredients can create a meal that’s both nutritious and bursting with flavor.
It’s perfect for anyone looking for a quick and healthy meal option, and its versatility means you can customize it to your liking. Give this recipe a try, and enjoy a delightful wrap that’s sure to become a new favorite!