Spiced Chickpea and Spinach Wraps with Toasted Walnuts
Elevate your lunch game with these delightful Spiced Chickpea and Spinach Wraps. This nutritious meal is packed with flavor, thanks to the combination of aromatic spices, hearty chickpeas, and fresh spinach. The toasted walnuts add a satisfying crunch, making each bite a guilt-free pleasure. Perfect for meal prep, simply assemble the components at work or on the go, and enjoy a filling yet refreshing wrap that is sure to impress. Not only is this wrap a feast for the taste buds, but it’s also a vibrant addition to your lunch rotation, helping you to break free from mundane brown-bag lunches!
N/A
Servings
300
Calories
14
Ingredients
Ingredients
Chopped walnuts
1/4 cup (toasted)
Margarine
1 tablespoon (melted)
Onion
1 large (diced)
Minced fresh ginger
2 teaspoons (peeled)
Madras curry powder
4 teaspoons
Garlic
2 cloves (minced)
Canned chickpeas
1 cup (drained and rinsed)
Couscous
3/4 cup
Salt
3/4 teaspoon
Boiling water
1 cup
Burrito-size flour tortillas
4 (warmed)
Major Grey chutney
1/4 cup
Plain low-fat yogurt
1/2 cup
Spinach leaves
20 large
Instructions
1
Begin by toasting the chopped walnuts in a dry skillet over medium heat. Stir often for 2-4 minutes until they are golden and fragrant. Remove from heat and set aside.
2
In a large non-stick skillet, melt the margarine over medium heat. Once melted, add the diced onion and minced ginger. Sauté for about 3 minutes until the onion is translucent.
3
Incorporate the Madras curry powder and minced garlic into the skillet. Continue to cook for another 2 minutes, stirring frequently and ensuring that the garlic does not brown. Remove the skillet from heat.
4
Add the rinsed chickpeas, couscous, and salt to the skillet, then pour in the boiling water. Stir everything together, then cover and let it sit for about 5 minutes until the couscous absorbs all the water.
5
After 5 minutes, fluff the couscous mixture with a fork, then gently fold in the toasted walnuts to combine.
6
Prepare the burrito-size flour tortillas by warming them slightly. On each tortilla, spread about 1 tablespoon of Major Grey chutney and 2 tablespoons of plain low-fat yogurt evenly.
7
Layer about 5 spinach leaves on top of the spread on each tortilla.
8
Spoon 1/4 of the chickpea and couscous mixture onto each tortilla, arranging it in a thick horizontal strip across the bottom third of the tortilla (leave about a 1/2-inch border on the sides).
9
To wrap, fold in the sides of the tortilla, then roll up from the bottom to the top, making it burrito-style.
10
To serve, cut each wrap in half diagonally and enjoy immediately or pack for a nutritious meal on the go.
Nutrition Information
12.5g
Fat
37.5g
Carbs
10g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Spiced Chickpea and Spinach Wraps?
They are a nutritious lunch option featuring aromatic spices, chickpeas, couscous, fresh spinach, and toasted walnuts wrapped in a flour tortilla.
How many calories are in one Spiced Chickpea and Spinach Wrap?
Each serving contains approximately 300 calories.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian as it uses chickpeas, grains, and dairy-based yogurt.
What is the protein content of this wrap?
Each wrap provides 10g of protein.
How do I toast the walnuts for this recipe?
Toast the chopped walnuts in a dry skillet over medium heat for 2-4 minutes, stirring often until golden and fragrant.
What type of curry powder should I use?
The recipe specifically calls for Madras curry powder for its distinct aromatic flavor.
Can I use this recipe for meal prep?
Absolutely. You can prepare the chickpea and couscous filling ahead of time and assemble the wraps when you are ready to eat.
How much fiber is in each serving?
Each serving contains 6.25g of dietary fiber.
What size tortillas are recommended?
The recipe suggests using four burrito-size flour tortillas.
How long does the couscous take to prepare?
Once the boiling water is added, the couscous needs to sit covered for about 5 minutes to absorb the liquid.
What kind of chutney is used in this wrap?
Major Grey chutney, which is a traditional mango-based chutney, is used to add sweetness and depth.
Is the spinach cooked or raw?
The spinach leaves are used raw; they are layered onto the tortilla during assembly for a fresh crunch.
What is the fat content per serving?
The fat content is 12.5g per wrap.
How do I prevent the garlic from burning?
Stir the garlic frequently and only cook it for about 2 minutes, ensuring it does not brown before removing the skillet from the heat.
Can I substitute the margarine?
Yes, you can substitute margarine with butter or a neutral cooking oil if preferred.
How should the wraps be cut for serving?
The recipe recommends cutting each wrap in half diagonally before serving.
What ingredients are used for the base of the filling?
The base consists of diced onion, minced fresh ginger, garlic, and Madras curry powder sautéed in margarine.
How much yogurt is used in each wrap?
Approximately 2 tablespoons of plain low-fat yogurt are spread on each tortilla.
Can I make this recipe vegan?
Yes, simply swap the low-fat yogurt for a plant-based yogurt and ensure the margarine and chutney used are vegan-friendly.
How much carbohydrate is in a wrap?
There are 37.5g of carbohydrates per serving.
What is the purpose of the boiling water?
The 1 cup of boiling water is used to rehydrate the couscous directly in the skillet with the other ingredients.
How many spinach leaves go in one wrap?
The recipe calls for 5 large spinach leaves per tortilla.
Is fresh ginger required?
Yes, the recipe specifically calls for 2 teaspoons of minced fresh ginger for the best flavor profile.
Should the chickpeas be drained?
Yes, the canned chickpeas should be drained and rinsed before being added to the mixture.
How much salt is in the recipe?
The recipe uses 3/4 teaspoon of salt for the entire batch.
What type of skillet is best for this recipe?
A large non-stick skillet is recommended to prevent the onion and spices from sticking.
How do I assemble the wrap 'burrito-style'?
Fold in the sides of the tortilla first, then roll tightly from the bottom to the top.
Can I use whole wheat tortillas instead?
Yes, whole wheat tortillas are a great substitute and would add even more fiber to the meal.
How many walnuts are needed?
You will need 1/4 cup of chopped walnuts.
What is the total number of ingredients?
There are 14 ingredients in total for this recipe.