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
- 1 cup (8 ounces) reduced-fat plain yogurt
- 1/2 cup drained unsweetened pineapple tidbits
- 1/4 teaspoon salt
- 1/4 teaspoon ground cumin
- 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).
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.
Enjoy this recipe with a sparkling wine.
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