For a delicious, protein-packed vegetarian lunch or dinner option, try making a Lemony Chickpea Veggie Wrap! So simple yet so satisfying!
What are Chickpeas?
What are chickpeas? Chickpeas, also known as garbanzo beans, are a legume rich in fiber that is popular in many Mediterranean and Middle Eastern dishes. Grown on pods, this legume is considered both a vegetable and a protein thanks to its nutritious composition. Indeed, according to the US Department of Agriculture, one cup of chickpeas contains approximately 269 calories, 15 grams of protein and only around 4g of fat. While higher in carbs, it’s fiber and protein content promotes weight control and cardiovascular health, while regulating constipation and blood sugar.
Chickpeas are an excellent protein source for vegetarians and non-vegetarians alike. Enjoy as a roasted snack, on your salad, as a mash in sandwiches (see below), as a falafel base or in a stew!
Assembling your Lemony Chickpea Veggie Wrap
This wrap is easy to make, super filling and healthy! Start off with laying a piece of thin Lavash bread (I used wheat Lavash from Trader Joe’s) on a cutting board. Prepare your chickpea mash by blending in a Vitamix or blender one 15.5 oz can of chickpeas, juice of a lemon, some fresh basil, olive oil and aleppo pepper. Add sea salt and black pepper to taste, give your blender a few whirls and you are done!
Next, lay your chickpea mash on the end of your lavash bread. Gather your toppings, such as tomato, avocado and arugula. Layer toppings on the chickpea mash, one by one. Now it’s time to roll your wrap!
Using two hands from heavy side, roll up your assembled wrap tightly. Slice in half and enjoy! For another vegetarian side dish, try our Cherry, Date and Almond Couscous!
Lemony Chickpea Veggie Wrap
Equipment
- 1 Cutting board
- 1 Knife
- 1 Vitamix or blender
Ingredients
- 1 15.5 oz. Chickpeas, canned
- 1 Lemon
- 6-8 Basil leaves, fresh
- 1 tbsp. Olive oil
- 1/4 tsp. Aleppo Pepper
- Sea salt and black pepper, to taste
- 1 Tomato
- 1/2 Avocado
- 1/2 cup Arugula
- Water (optional)
- 2 Lavash bread, whole wheat
Instructions
- Chickpea Filling:Drain your chickpeas and rinse under cold water. Add the rinsed chickpeas to your Vitamix or other blender. Add in the juice of one lemon, aleppo pepper, basil leaves and olive oil. Begin blending mixture until smooth. If mixture seems a bit dry and hard to blend, add a little bit of water or olive oil to loosen it up. Scrape down sides of Vitamix and blend again until smooth. Taste mixture, adding salt and pepper as desired. Give it a few pulses on blender to be sure well blended. You lemony chickpea mash is ready. Set aside.
- Assembly of Wrap:Thinly slice your tomato and 1/2 of an avocado. Wash 1/2 cup of arugula and pat dry.Lay your lavash bread on a cutting board for a good work surface. Add half of the chickpea mash onto the end of the lavash. Next, add a row of tomato on top of chickpea mixture. Add avocado on top of the tomato and top it off with arugula.Using both hands, begin to roll the side with the wrap ingredients and roll toward the empty side. Make sure you are rolling it relatively tight to ensure the wrap stays in tact. Wrap should stay secure. Slice wrap sandwich in half. Enjoy!
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