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Indian Spiced Chickpea Wraps

Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try 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.
  • Makes
    4 servings

Ingredients

  • 1 cup reduced-fat plain yogurt
  • 1/2 cup 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 salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper, optional
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • 1 cup canned crushed tomatoes
  • 3 cups fresh baby spinach
  • 4 whole wheat tortillas (8 inches), warmed

Directions

  • For pineapple raita, mix first 4 ingredients.
  • For wraps, in a large nonstick skillet, heat oil over medium-high heat; saute onion until tender. Add ginger, garlic and seasonings; cook and stir until fragrant, about 1 minute. Stir in chickpeas and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, until slightly thickened, 5-8 minutes, stirring occasionally.
  • To serve, place spinach and chickpea mixture on tortillas. Top with raita and roll up.
Health Tip: This handheld has it all: fruit, veggies, whole grains, reduced-fat dairy and protein-packed pulses. Oh, and it tastes amazing, too!
Nutrition Facts
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
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Reviews

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Average Rating:
  • Sylvester90
    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.

  • maryann004
    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!

  • cxps
    Apr 3, 2014

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

  • Angel182009
    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. 

  • karebear0099
    May 26, 2013

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

  • AngMN
    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.

  • camberc
    Apr 11, 2013

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

  • lenacat
    Mar 10, 2013

    No comment left

  • TessaMB
    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!

  • sstobaugh
    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.