Back to Indian Spiced Chickpea Wraps

Print Options


Card Sizes

Indian Spiced Chickpea Wraps Recipe

Indian Spiced Chickpea Wraps Recipe

Raita, an Indian condiment made with yogurt, elevates this vegetarian dish into a satisfying gourmet wrap. I sometimes substitute diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
TOTAL TIME: Prep/Total Time: 30 min. YIELD:4 servings


  • RAITA:
  • 1 cup (8 ounces) reduced-fat plain yogurt
  • 1/2 cup drained unsweetened pineapple tidbits
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • WRAPS:
  • 2 teaspoons canola oil
  • 1 small onion, chopped
  • 1 tablespoon minced fresh gingerroot
  • 2 garlic cloves, minced
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon each salt, ground cumin and ground coriander
  • 1/4 teaspoon cayenne pepper, optional
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • 1 cup canned crushed tomatoes
  • 4 whole wheat tortillas (8 inches), warmed
  • 3 cups fresh baby spinach


  • 1. In a small bowl, mix raita ingredients; set aside.
  • 2. For wraps, in a nonstick skillet coated with cooking spray, heat oil over medium-high heat. Add onion; cook and stir until tender. Add ginger, garlic and seasonings; cook and stir 1 minute longer.
  • 3. Stir in chickpeas and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until slightly thickened, stirring occasionally.
  • 4. Near the center of each tortilla, arrange spinach and chickpea mixture; top with raita. Roll up tightly; serve immediately. Yield: 4 servings (1-1/3 cups sauce).

Nutritional Facts

1 wrap equals 355 calories, 9 g fat (1 g saturated fat), 3 mg cholesterol, 745 mg sodium, 56 g carbohydrate, 9 g fiber, 13 g protein.

Reviews for Indian Spiced Chickpea Wraps

Sort By :
Reviewed Dec. 3, 2014

"I made this recipe with cucumber and cilantro in the Raita, as suggested in the description. I really liked the recipe, but the cilantro was really overwhelming. I will leave it out next time. I did not add the cayenne pepper, but I will next time. Despite the overwhelming cilantro, we really enjoyed this dish and I will certainly try it again. It is a great addition to our "Meatless Monday" rotation."

Reviewed Nov. 9, 2014

"Though this recipe has gotten 5 stars from other reviewers, I am only able to give it one. It is definitely healthy and easy to fix but not so pleasing to the palate. My husband and I normally like Indian spices but, in this case, the various flavors seemed to be fighting one another. It was fun to try but we prefer a more harmonious meal!"

Reviewed Apr. 3, 2014

"This was wonderful it was easy to make and it made it on my 6 years old top ten list"

Reviewed Jun. 9, 2013

"These wraps were great! This is not something I would usually make and my husband  wasn't so sure at first but we both loved them. It was quick to put together and the ingredients were budget friendly IF you already have the spices. Luckily I did because of the variety of foods I make.I did substitute lettuce for spinach and diced tomatoes for the crushed. "

Reviewed May. 26, 2013 Edited Mar. 13, 2014

"Great recipe! Really quick and easy to make and healthy. Very flavorful."

Reviewed Apr. 17, 2013

"Thanks for this healthy, simple, flexible and yummy recipe! I made a few substitutions to use what I had on hand: lettuce instead of spinach, a can of diced tomatoes instead of crushed, 1/2 teaspoon ground ginger rather than fresh, and an extra teaspoon of curry instead of the other spices."

Reviewed Apr. 11, 2013

"What a surprising combination of flavors! This is simple, inexpensive, and really tasty, not to mention healthy. We loved it."

Reviewed Jan. 29, 2013

"Kudos to taste of home for beginning an initiative to include a lighter meals section in their magazine. This was delicious and very filling. I loved the balance of spices. I highly recommend adding the cayenne pepper as it adds just the right amount of heat. I will definitely make this again!"

Reviewed Jan. 26, 2013

"Tried this recipe, very big change from our usual kind of meals, and my husband and I loved it and see it being a new addition to our regular round of meals."

Reviewed Jan. 25, 2013

"Quick, simple and tasty. My store was out of pineapple tidbits so I got chunks and chopped them into smaller pieces for the raita. The filling also made enough for 5 wraps. We will be making this again"

Loading Image

Wine Pairings

Sparkling Wine

Enjoy this recipe with a sparkling wine.