Tomato Chickpea Wraps

V DF VG NF SF May 1, 2023

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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.

CHICKPEAS
- 2 medium (220 g) Onion
- 4 tsp (20 g) Minced garlic
- 1/4 tsp (1.5 g) Salt
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 14.5 oz can (411 g) Diced tomatoes
- 4 oz (113 g) Diced green chiles
- 2 x 15.5 oz can (506 g) Chickpeas, drained and rinsed
- 2 tsp (6 g) Paprika
- 2 tsp (6 g) Garlic powder
- 2 tsp (6 g) Onion powder
- 1/2 tsp (1.5 g) Black pepper, ground
- 1 tbsp (15 g) Lemon juice
- 1/2 tsp (0.5 g) Red pepper flakes

WRAP
- 5 medium (225 g) Whole wheat tortilla

1. 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

2. Meanwhile, 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

3. 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

4. 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

5. Let simmer on medium for 25 minutes until thickened, uncovered

6. Squeeze in some lemon juice and dash in some red pepper flakes. Taste for salt if needed. Serve over rice or in a tortilla

https://www.poormanprotein.com/recipes/chickpea-wrap

Description

Time

Prep Time:

5 minutes

Cook Time:

40 minutes

Total Time:

45 minutes

Cost

Total Cost:

Cost per Serving:

$1.24

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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Pictures: Shown

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
Meanwhile, 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

Nutrition Facts

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Servings: 5

Calories: 349

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Total Fat: 6.6g (8 %)

Saturated Fat: 0.7g (4 %)

Polyunsaturated Fat: 1.8g

Monounsaturated Fat: 2.0g

Cholesterol: 0mg (0 %)

Sodium: 1019mg (44 %)

Total Carbohydrate: 63.0g (23 %)

Fiber: 11.8g (42 %)

Net Carbs: 51.2g

Total Sugar: 7.5g

Protein: 13.9g (28 %)

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Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 137mg (11 %)

Iron: 3.79mg (21 %)

Magnesium: 117mg (28 %)

Potassium: 556mg (12 %)

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Glycemic Index

28.8

Glycemic Load

15.8

Sources of Inspiration

https://www.youtube.com/watch?v=iKMI1xkU_oo

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