Warm chickpea and cucumber wraps
Warm chickpea and cucumber wraps are a quick vegetarian meal. Spiced chickpeas crisp in a pan, then get lightly mashed with lemon. Roll them in warm tortillas with cool cucumber, tomato and yogurt. The whole thing takes about 15 minutes.
- 15 minTotal time
- 2Servings
- 560kcal / serving
- 18 gProtein
The science: why this works
Why the chickpeas get crisp edges
Hot oil dries and browns the surface of the chickpeas. Draining them well matters, because water makes them steam rather than crisp. The spices toast on the surface at the same time. Giving food a minute without stirring lets a crust form.
Learn: Sear with a dry, hot pan →Why half the chickpeas are mashed
Mashed chickpeas turn into a creamy paste that holds the filling together. The whole ones add bite. Together they give a good mix of soft and chewy. Adding the crisp parts at the last moment keeps them from going soft.
Learn: Crunch against creamy →Why lemon goes in after cooking
Adding lemon after the chickpeas are hot keeps its bright flavor. It balances the earthy cumin and paprika and the richness of the oil. Fresh acid is a quick fix for any dish that tastes flat or heavy.
Learn: Add acid at the end →Warm chickpea and cucumber wraps
15 minutes · 2 servings · Middle Eastern · Sandwich
Ingredients
Makes 2 servings
Method
Tips for the best result
- Pat the chickpeas dry before cooking for better crisping.
- Do not overfill the wraps or they will be hard to roll.
- Add the yogurt at the end so it stays cool.
Swaps
- Swap the yogurt for hummus for a vegan option.
- Swap the lemon for lime.
- Swap the tortillas for pita bread or rice.
Storing and reheating
Keep the chickpea filling in the fridge for up to 3 days and reheat to 165°F (74°C). Add fresh cucumber and tomato when serving.
Warm chickpea and cucumber wraps: questions
Can you eat canned chickpeas without cooking?
Yes, canned chickpeas are already cooked. Rinse them first and cook them to warm them up and add flavor.
How do you make chickpeas crispy in a pan?
Dry them well and cook them in hot oil without crowding. Leave them alone for a minute at a time.
Are chickpea wraps filling?
Yes, chickpeas have plenty of fiber and plant protein. This wrap is a satisfying meal.
