Description
These tomato chickpea wraps are inspired by Indian Chana Masala, but made much simpler and easier for you to easily make for yourself for a weekday lunch. Serve on a tortilla, like my Oat-Wheat Tortillas, or with a side of rice.
Time
Prep Time:
5 minutes
Cook Time:
40 minutes
Total Time:
45 minutes
Cost
Total Cost:
Cost per Serving:
$1.29
Ingredients
Serving(s)
Chickpeas
- 2 medium Onion
- 4 tsp Minced garlic
- 1/4 tsp Salt
- 1/2 tbsp Extra virgin olive oil
- 14.5 oz can Diced tomatoes
- 4 oz Diced green chiles
- 2 x 15.5 oz can Chickpeas, drained and rinsed
- 2 tsp Paprika
- 2 tsp Garlic powder
- 2 tsp Onion powder
- 1/2 tsp Black pepper, ground
- 1 tbsp Lemon juice
- 1/2 tsp Red pepper flakes
Wrap
- 5 medium Whole wheat tortilla
Instructions
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- Cut your onions into a small dice, and add them to 12" pan with some oil, salt, and minced garlic. Cook over medium heat for 5 minutes, covered
- Pour in the tomatoes and chilies. Drain and rinse the chickpeas, and dump those in too. Season with paprika, garlic powder, onion powder, and black pepper
- Pour some water in the cans of peppers/tomatoes, about halfway up the cans, and rinse them out into the pan, enough to slightly cover all the food
- Let simmer on medium for 25 minutes until thickened, uncovered
- Squeeze in some lemon juice and dash in some red pepper flakes. Taste for salt if needed. Serve over rice or in a tortilla
Notes
- For your carb, you can either have tortillas or brown rice. For 5 servings, you'll either need 5 Oat-Wheat Tortillas, or cook 1 cup (185 g) rice according to the instructions
Nutrition Facts
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Total Fat: 6.6g (8%
8 % of Daily Value (78 g)
)
Saturated Fat: 0.7g (4%
4 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.8g
Monounsaturated Fat: 2.0g
Sodium: 1019mg (44%
44 % of Daily Value (2300 mg)
)
Total Carbohydrate: 63.0g (23%
23 % of Daily Value (275 g)
)
Fiber: 11.8g (42%
42 % of Daily Value (28 g)
)
Net Carbs: 51.2g
Total Sugar: 7.5g
Protein: 13.9g (28%
28 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 137mg (11%
11 % of Daily Value (1300 mg)
)
Iron: 3.79mg (21%
21 % of Daily Value (18 mg)
)
Magnesium: 117mg (28%
28 % of Daily Value (420 mg)
)
Potassium: 556mg (12%
12 % of Daily Value (4700 mg)
)
:
:
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:
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28.8
:
15.9
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:
8.9
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