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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.

Wine Pairings

Sparkling Wine

Enjoy this recipe with a sparkling wine.