Crispy Smashed Chickpea Tortilla Wrap Recipe

Crispy smashed chickpea tortilla wraps are a delightful fusion of textures and flavors. They offer a perfect blend of crunchy, savory, and nutritious ingredients wrapped in a soft, warm tortilla. This dish is not only mouthwateringly delicious but also a healthy alternative to traditional fast food wraps.

Crispy Smashed Chickpea Tortilla Wrap Recipe

Ingredients

  • Chickpeas: 2 cans (15 oz each) of chickpeas, drained and rinsed
  • Olive Oil: 2 tablespoons, for roasting chickpeas
  • Spices for Chickpeas: 1 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, Salt and pepper to taste
  • Tortillas: 4 large flour tortillas
  • Toppings: Sliced avocado, chopped tomatoes, red onion, lettuce, and your choice of sauce (e.g., yogurt, tahini, or hot sauce)
  • Cheese (Optional): Shredded cheddar or mozzarella

Recipe Steps

Preparing the Chickpeas

  1. Preheat the Oven: Set your oven to 400°F (200°C).
  2. Season the Chickpeas: In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, cumin, salt, and pepper. Ensure they are evenly coated.
  3. Roast the Chickpeas: Spread the chickpeas on a baking sheet lined with parchment paper. Roast for 20-25 minutes until they are crispy. Halfway through, shake the pan or stir the chickpeas for even roasting.

Assembling the Wrap

  1. Prepare the Tortillas: Warm the tortillas in a dry skillet or microwave to make them pliable.
  2. Smash the Chickpeas: Once the chickpeas are roasted and slightly cooled, lightly smash them with a fork. This helps them stay in the wrap.
  3. Add Toppings: On each tortilla, layer lettuce, smashed chickpeas, avocado, tomato, onion, and your choice of sauce. Add cheese if desired.
  4. Wrap It Up: Fold the bottom of the tortilla up over the filling, then fold in the sides and roll tightly.
  5. Optional Grilling: For an extra crispy exterior, grill the wrap in a panini press or on a skillet for 2-3 minutes on each side.

Nutritional Benefits

  • Chickpeas: High in protein and fiber, chickpeas are excellent for digestive health and keeping you full.
  • Avocado: A great source of healthy fats and vitamins.
  • Whole Wheat Tortillas: Opt for whole wheat tortillas for added fiber and nutrients.

Variations

  • Gluten-Free Option: Use gluten-free tortillas.
  • Vegan Cheese: For a vegan option, use dairy-free cheese.
  • Spice it Up: Add chili flakes or jalapeños for extra heat.

Serving Suggestions

  • Serve with a side of mixed greens or a corn salad.
  • Pair with a refreshing drink like iced tea or a fruit smoothie.

Conclusion

This crispy smashed chickpea tortilla wrap is a versatile, delicious, and healthy meal option. It’s perfect for lunch, dinner, or even as a substantial snack. The recipe is adaptable to various dietary needs and preferences, making it a hit for everyone. Enjoy the blend of textures and flavors in this wholesome wrap!