This Chickpea Curry Wrap is simple to make, and a great meal prep option. It is filled with chickpeas, spinach, aromatic spices, and a creamy curry sauce that makes each bite a delicious delight.
Looking for more meal prep ideas? Try my Easy Ramen (made with spaghetti noodles for easy meal prep) or my Zucchini Muffins for a quick breakfast meal!
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What's the difference between chickpeas and garbanzo beans?
There is no difference. Chickpea and garbanzo bean are just two names for the same thing. "Chickpea" comes from the Latin word "cicer," while "garbanzo" is the Spanish name. They are the same plant and taste the same, with no difference in their nutrition or how you use them in cooking.
Health Benefits of Curry
- Did you know that curry is a powerful anti-inflammatory agent? It helps lower inflammation of the human body.
- It helps to combat Alzheimer's disease
- Recorded as an aid to prevent cancer such as colon, breast, prostate, and ovarian cancer
- It could increase connectivity of tissues and bone regrowth
- Aids indigestion
- Can lower blood pressure and lowers the risk of cardiovascular diseases
Top Tip
When making this chickpea curry wrap, it's best to toast or heat the wrap slightly before assembling. This step not only adds a nice warmth to the wrap but also helps prevent it from becoming soggy when filled with the curry mixture.
Substitutions
- If you don't have Chickpeas available, you can use:
- Cannellini beans
- Black beans
- Lentils (cooked)
- Tofu cubes
- Tortilla/Wrap:
- Whole wheat tortilla
- Spinach or tomato-flavored wraps
- Gluten-free wraps or lettuce leaves for a low-carb option
- Cheese (optional):
- Feta cheese
- Paneer cubes (Indian cottage cheese)
- Vegan cheese alternatives
Variations
- If you would like to add Vegetables to your wrap, try these:
- Bell peppers
- Zucchini
- Sweet potatoes (roasted or mashed)
- Spinach or kale
- Mango Madness: Add diced mango for a sweet and tangy twist.
- Avocado Avenger: Include slices of creamy avocado for a rich texture.
- Greek Goddess: Top with tzatziki sauce, cucumber slices, and crumbled feta cheese.
- Spicy Fiesta: Drizzle with sriracha or hot sauce and sprinkle with chopped jalapeños.
- Add a touch of freshness by squeezing a bit of lemon juice just before placing it on the wrap.
- Opt for a sandwich made with whole wheat bread and a smear of vegan mayo instead of using a wrap.
Storage
- Refrigeration (Short-Term): Store leftover wraps in an airtight container in the refrigerator for up to 2-3 days. Keep them away from strong-smelling foods to prevent flavor transfer.
- Freezing (Long-Term): If you want to store wraps for longer periods, wrap them individually in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. They can be frozen for up to 1-2 months.
- Assembly Ahead of Time: You can prepare the filling and store it separately from the wraps. When ready to eat, simply assemble the wraps to maintain their freshness and texture.
- Portable Options: For on-the-go meals, wrap each wrap tightly in parchment paper or wax paper to prevent them from getting soggy and make them easier to transport.
- Reheating: If reheating refrigerated wraps, microwave them for 1-2 minutes until warmed through. For frozen wraps, thaw them in the refrigerator overnight before reheating.
Ingredients
Spinach mix:
- frozen spinach or fresh spinach
- olive oil
- red onion
- garlic cloves
- vegetable broth
Chickpea Filling:
- red onion
- garlic cloves
- dried thyme
- cumin powder
- coriander powder
- masala powder
- turmeric powder
- fenugreek powder or mustard powder
- salt
- water
- chickpea
- wraps
Instructions
Masala powder is sometimes difficult to find at your local grocery store, always check the Asian aisle and if it's not there, most Asian markets sell masala powder.
Now, let's get into the cooking part of the filling!
In a saucepan over medium heat, sauté spinach until wilted and set aside.
In the same pan over medium heat, add 2 tablespoons oil and cook onions and garlic until translucent:
Add spinach, vegetable broth and allow it to simmer for 1 minute:
Then remove from the heat and set aside:
Chickpea Filling:
In a nonstick pan over medium heat, preheat 2 tablespoons oil then add onion, garlic, thyme, and fry for 30 seconds. Add the remaining spices and cook while stirring to bring out the flavors:
Once the onions are translucent, add water and mix until it turns into a paste:
Add chickpeas and mix until the chickpeas are coated with the paste:
To prepare the wrap:
Heat wrap in a clean nonstick pan, then wrap in a towel to retain heat. Divide spinach and chickpea into 6 portions, fill each wrap with the spinach and chickpeas, then fold in opposite sides of each wrap and roll-up. Curried chickpea wraps are best served immediately.
Frequently Asked Questions
More Vegan recipes to enjoy:
- Vegan Siopao
- Vegan Banana Chocolate Muffins
- Vegan Filipino Spaghetti – Without Condensed Milk
- Healthy Vegan Muffins
- Cornmeal Mush
- Vegetarian Congee - Quick & Heartwarming
- Tofu Scramble Recipe - Filipino Style
Chickpea Curry Wrap
Ingredients
Spinach mix:
- 200 grams frozen spinach or 300 grams fresh spinach
- 2 tablespoons olive oil
- ¼ small red onion chopped
- 2 garlic cloves chopped
- ¼ cup vegetable broth
Chickpea Filling:
- ¼ small red onion chopped
- 2 garlic cloves chopped
- ½ teaspoon dried thyme
- ½ teaspoon cumin powder
- ½ teaspoon coriander powder
- ½ teaspoon masala powder
- ½ teaspoon turmeric powder
- ½ teaspoon fenugreek powder
- ½ teaspoon salt
- ¼ cup water
- 1 (400 grams) can chickpea (garbanzo) beans drained and washed
- 6 wraps
Instructions
Spinach mix:
- In a saucepan over medium heat, sauté spinach until wilted and set aside.
- In the same pan over medium heat, add 2 tablespoons oil and cook onions and garlic until translucent. Add spinach, vegetable broth and allow it to simmer for 1 minute, then remove from the heat and set aside.
Chickpea Filling
- In a nonstick pan over medium heat, preheat 2 tablespoons oil then add onion, garlic, thyme, and fry for 30 seconds. Add the remaining spices and cook while stirring to bring out the flavors.
- Once the onions are translucent, add water and mix until it turns into a paste.
- Add chickpeas and mix until the chickpeas are coated with the paste.
Assembling the Wrap
- Heat wrap in a clean nonstick pan, then wrap in a towel to retain heat.
- Divide spinach and chickpea into 6 portions, fill each wrap with the spinach and chickpeas, then fold in opposite sides of each wrap and roll-up.
- Best served immediately.
Val says
amazing! I didn't have the masala powder and used curry and it still tasted amazing!
Lainey says
Yaay. Thank you for trying out this recipe, Val! Are you a fan of veggie wraps? Try checking out my other veggie wrap recipes here on my site. I hope you'll like them too. Enjoy browsing!