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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. 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. YIELD:4 servings


  • 1 cup (8 ounces) 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, rinsed and drained
  • 1 cup canned crushed tomatoes
  • 3 cups fresh baby spinach
  • 4 whole wheat tortillas (8 inches), warmed


  • 1. For pineapple raita, mix first four ingredients.
  • 2. For wraps, in a large nonstick skillet coated with cooking spray, 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.
  • 3. To serve, place spinach and chickpea mixture on tortillas. Top with raita and roll up. Yield: 4 servings.

Recipe Note

Health Tip: This handheld has it all: fruit, veggies, whole grains, reduced-fat dairy and protein-packed pulses. Oh, and it tastes amazing, too!

Nutritional Facts

1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.

Reviews for Indian Spiced Chickpea Wraps

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Sylvester90 User ID: 5984649 213925
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."

maryann004 User ID: 8087119 188339
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!"

cxps User ID: 6523407 184326
Reviewed Apr. 3, 2014

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

Angel182009 User ID: 6228642 119474
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. "

karebear0099 User ID: 7266770 123454
Reviewed May. 26, 2013 Edited Mar. 13, 2014

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

AngMN User ID: 340127 188338
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."

camberc User ID: 1192727 198739
Reviewed Apr. 11, 2013

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

TessaMB User ID: 6083350 125871
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!"

sstobaugh User ID: 4192509 125865
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."

csteve04 User ID: 3413037 199968
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"

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