Chickpea wraps

Ingredients

• 539 g (19 oz)canned chickpeas
• 80 ml (⅓ cup)freshly squeezed lemon juice
• 15 ml (1 tbsp)tahini
• about 10 g (⅓ cup), choppedparsley
• about 60 g (2 cups)baby spinach
• 1white onion, sliced into slivers
• 1cucumber, sliced into rounds
• 6flour tortillas

Instructions

1. 1

   Drain the chickpeas

   Drain and rinse the chickpeas under cold running water. Put them in a medium-sized bowl and add the lemon juice.

2. 2

   Mash to taste

   Use a fork, the back of a spoon or a potato masher to mash the chickpeas to your preferred texture.

3. 3

   Mix the filling

   Stir in the tahini, followed by the chopped parsley. Set the mixture aside.

4. 4

   Spread the filling

   Put approximately ⅓ cup of the chickpea mixture on each tortilla and spread it evenly over the surface.

5. 5

   Add the vegetables

   Arrange several cucumber slices at one end of each tortilla, add strips of white onion, then top with approximately ⅓ cup of spinach leaves.

6. 6

   Roll and serve

   Roll up each wrap and cut it in half to serve.

What are chickpea wraps?

A chickpea wrap is a filled tortilla rolled around a savoury mixture and fresh vegetables. Wraps are a familiar American-style lunch format, while the ingredients here bring together chickpeas, tahini, parsley and lemon.

This version works without cooking: mashing the chickpeas makes a soft, spreadable filling, and cucumber, onion and spinach add freshness and crunch.

Nutrition and macros by portion

The nutrition label shows one serving as written: 330 calories, 12g protein, 53g carbs, 8g fat.

The chickpeas and flour tortillas provide most of the carbohydrates, while the chickpeas and tahini contribute protein and fat. To balance the plate, serve a wrap with extra salad or other vegetables.

Making the chickpea filling

Rinsed chickpeas: drain them well before mashing so the filling does not become watery. A fork or spoon leaves more texture, while a potato masher makes the mixture more uniform.

Lemon and tahini: lemon juice brings acidity, and tahini adds a nutty note and helps bind the chickpeas. Stir in the parsley after mashing so it stays distributed through the filling.

Choosing the texture

Chunky filling: stop mashing while plenty of chickpeas are still intact for a more substantial bite. For a smoother result, continue until the mixture is mostly broken down.

Spreadable consistency: the lemon juice loosens the mashed chickpeas. If you prefer a firmer filling, mash gently and avoid adding anything beyond the listed ingredients.

Building a tidy wrap

Even layer: spread the chickpea mixture across the tortilla without pressing it too thickly in one place. This helps the tortilla roll around the filling.

Vegetable placement: keep the cucumber, onion and spinach together near one end, as directed. Rolling from that end helps enclose the vegetables rather than pushing them out.

Timing and serving

The filling takes only a few minutes to mix, and the remaining time is for assembling the six wraps. Because the ingredients are served cold, there is no cooking or cooling stage.

Serve the halves as they are for lunch, or pair them with a simple vegetable soup or a side salad. Cut each wrap just before serving for the neatest presentation.

Ingredient choices

Tortillas: flour tortillas are flexible and easy to roll. If they feel stiff, follow the packet guidance for softening them before assembly.

Fresh vegetables: slice the onion into thin slivers and the cucumber into rounds so they fit comfortably inside each wrap. Baby spinach is ready to use once washed and dried.

Recipe notes & tips

• Dry the rinsed chickpeas well so excess water does not thin the filling.
• Mash the chickpeas to the texture you prefer rather than aiming for a completely smooth paste.
• Slice the onion thinly so its flavour does not overwhelm each bite.
• Spread the filling evenly, leaving it easy to roll around the vegetables.
• Assemble the wraps shortly before eating to keep the spinach and cucumber crisp.

Variations

• Add black pepper: season the chickpea filling to taste for a little extra bite.
• Use flat-leaf parsley: chop it finely so it mixes evenly through the filling.
• Swap the greens: use another tender salad leaf in place of baby spinach.
• Choose wholemeal tortillas: use them instead of flour tortillas for a nuttier wrap.
• Make smaller wraps: use smaller tortillas and divide the filling and vegetables between them.

Common mistakes to avoid

• Wet chickpeas: drain and rinse them well so the filling does not turn watery.
• Over-mashing: stop when the chickpeas reach your preferred texture to avoid a completely smooth paste.
• Thick onion slices: cut the onion into slivers so it is easier to roll and bite.
• Overfilling: keep to approximately ⅓ cup of filling per tortilla so the wrap can close.
• Rolling too loosely: tuck the filling in as you roll to help keep the vegetables inside.

How to store

Store leftover chickpea filling in a covered container in the fridge and use within 3 days. Keep the filling and vegetables separate from the tortillas where possible, then assemble when ready to eat; these wraps are best served cold rather than reheated.

Frequently asked questions