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
Indian Spiced Chickpea Wraps
Indian Spiced Chickpea Wraps
Prep Time
15 min
Cook Time
15 min
Yield
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.
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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