Chickpea Tikka Wrap

Ingredients

• 120 g (½ cup)hung curd
• 2 tablespoons (about 16 g)roasted gram flour (besan)
• 1 tablespoon (15 ml)mustard oil or another oil
• 1 tablespoon (about 15 g)ginger-garlic paste
• ½ teaspoonturmeric powder
• 1 teaspoon, or to tastered chilli powder
• 1 teaspoonground cumin (jeera)
• 1 teaspoondried mango (amchur) powder
• 1 teaspoonchaat masala
• ½ teaspoongaram masala
• ½ teaspoonground black pepper
• 1 tablespooncrushed dried fenugreek leaves (kasuri methi)
• 1 tablespoon (15 ml)lemon juice
• about 495 g (3 cups)boiled or canned chickpeas
• to tastesalt
• 2 tablespoons (30 ml)oil, for cooking the chickpeas
• about 480 g (2 cups)chapati dough
• as neededplain flour, for dusting
• as neededoil or ghee, for cooking
• about 240 g (1 cup)Greek or plain yoghurt
• 60 ml (¼ cup)mint-cilantro chutney
• 6parathas, chapatis or tortillas
• as neededgreen herby spread
• as neededlettuce leaves
• as neededcarrot, cut into juliennes
• as neededpurple or green cabbage
• as neededpickled onion rings
• optional, as neededmayonnaise
• optional, as neededtomato ketchup

Instructions

1. 1

   Marinate chickpeas

   Whisk the hung curd, gram flour, mustard oil, crushed kasuri methi and powdered spices in a bowl. Add the chickpeas and turmeric, then coat them well. Stir in the ginger-garlic paste and adjust the salt if needed. Cover and chill for at least 30 minutes and up to 1 hour.

2. 2

   Mix the spread

   Stir the yoghurt and mint-cilantro chutney together in a bowl until smooth. Refrigerate until you are ready to assemble the wraps.

3. 3

   Roll flatbreads

   Place a ball of chapati dough on a work surface, dust it with flour and roll it into a 7–8 inch (18–20 cm) disc. Spread over a little oil and sprinkle with flour, then roll the disc into a log and coil it like a cinnamon roll. Dust with flour again and roll out to your preferred flatbread size.

4. 4

   Cook flatbreads

   Heat a tawa or griddle over medium heat. Cook each flatbread for 1–2 minutes on one side, until bubbles appear, then flip it. Drizzle with oil and spread it over the surface; cook both sides until golden spots form. Set aside and repeat with the remaining dough.

5. 5

   Cook the chickpeas

   Heat 2 tablespoons of oil in a pan. Add the marinated chickpeas and cook over medium-high heat until slightly crisp and charred, then remove from the heat.

6. 6

   Assemble the wraps

   Lay a warm paratha, chapati or tortilla on a board or plate and spread it with the herby yoghurt. Add lettuce, carrot and cabbage, then spoon in the cooked chickpeas and top with pickled onions. Add mayonnaise and ketchup if desired, roll up and serve straight away.

What is a chickpea tikka wrap?

Tikka is a style of spiced preparation associated with Indian cooking; here, chickpeas take the place of the more familiar marinated pieces of meat. They are coated in yoghurt, gram flour and spices, then cooked until lightly charred.

This version layers the warmly spiced chickpeas with a cooling mint-cilantro yoghurt and crisp vegetables. A flaky paratha, chapati or tortilla makes it easy to hold and serve as a meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 390 calories, 0g protein, 0g carbs, 0g fat.

The chickpeas and flatbread provide most of the carbohydrates, while the chickpeas, yoghurt and gram flour contribute protein. Oil, ghee and optional mayonnaise are the main sources of fat; serve with extra salad or vegetables for more fresh crunch alongside the wrap.

Why the marinade works

Gram flour: it helps the yoghurt and spices cling to the chickpeas, creating a coating that can brown in the pan.

Amchur and lemon: dried mango powder brings a tangy note to the spice mix, while lemon juice adds another bright edge. Taste the mix before cooking and adjust the chilli to suit your preference.

Give the chickpeas time

Marinating: chill the coated chickpeas for at least 30 minutes and up to 1 hour, as directed. This gives the seasoning time to settle in and makes the preparation easier to organise.

Browning: cook over medium-high heat until some chickpeas are crisp and charred. Avoid stirring constantly, so they have time to make contact with the hot pan.

Keep the flatbreads tender

Coiling: rolling the oiled disc into a log and then a coil creates layers in the flatbread. Roll the coil out again gently so it keeps its shape.

Doneness: look for bubbles on the first side and golden spots after flipping. Keep finished flatbreads covered while you cook the rest so they stay warm and pliable.

Balance the cool and crunchy elements

Herby spread: mix the yoghurt and chutney until smooth, then keep it chilled until assembly. It brings a cool, tangy contrast to the spices.

Vegetables: lettuce, carrot, cabbage and pickled onions add crunch and freshness. Slice or shred them finely so the wrap is easier to roll and bite.

Set up for easy assembly

Cook the chickpeas and flatbreads before assembling, then arrange the spread and vegetables within reach. Build each wrap while the flatbread is warm and the chickpeas are freshly cooked.

Serve the wraps straight away. If the filling sits too long in the bread, the vegetables and sauce can make it harder to keep the wrap neat.

What to serve alongside

The wraps can stand alone as a meal, or you can serve them with extra salad and chutney. A simple side of sliced cucumber or tomato offers a fresh contrast without competing with the spiced filling.

Keep extra mayonnaise or ketchup on the side, so each person can add only as much as they like.

Recipe notes & tips

• Drain canned chickpeas well before mixing them into the marinade.
• Use a wide pan so the chickpeas can brown rather than pile up.
• Adjust the chilli powder to taste before coating the chickpeas.
• Keep the cooked flatbreads covered while finishing the batch.
• Prepare the vegetables and herby spread before cooking the chickpeas for easier assembly.
• Roll the wraps snugly, but do not overfill them.

Variations

• Vegan spread: use a plant-based yoghurt in place of both yoghurt ingredients.
• Extra heat: add more red chilli powder to the marinade to taste.
• More crunch: add finely sliced cucumber to the vegetables.
• Smokier flavour: use a smoky chilli powder in place of some of the red chilli powder.
• Ready-made bread: use shop-bought chapatis or tortillas instead of making flatbreads from dough.

Common mistakes to avoid

• Skipping the chill: the recipe calls for at least 30 minutes of marinating; allow that time before cooking.
• Crowding the pan: chickpeas can steam instead of charring; cook them in batches if needed.
• Overcooking the flatbreads: take them off once golden spots appear so they remain flexible.
• Using wet vegetables: excess moisture can soften the wrap; drain or pat the vegetables dry.
• Overfilling the bread: too much filling makes rolling difficult; use a moderate amount and serve extra on the side.

How to store

Store leftover cooked chickpeas, herby spread and chopped vegetables separately in covered containers in the refrigerator, and use within 3 days. Reheat the chickpeas in a pan until hot, warm the flatbreads separately, and assemble just before serving; assembled wraps are best eaten straight away.

Frequently asked questions