Save These Indian Spiced Chickpea Wraps are my go-to brunch or lunch whenever I crave something hearty yet light Protein-packed chickpeas are tossed in creamy yogurt sweet pineapple and warm spices all rolled up in whole wheat tortillas With cooling raita on the side it is a vibrant meal that comes together with minimal fuss
It is the recipe I always run to when friends drop by unannounced or family wants something offbeat Those pops of pineapple combined with spices always get rave reviews
Ingredients
- Chickpeas canned or cooked from dry: Chickpeas are the heart of this recipe Ensure they are tender for best texture
- Plain yogurt full fat or dairy free: Yogurt brings tangy creaminess Always choose thick unsweetened yogurt as it binds the filling well
- Pineapple tidbits fresh or canned: Pineapple adds bursts of sweetness Choose firm fruit not mushy for a great bite
- Red onion finely diced: Adds sharpness and crunch Select onions that feel firm and heavy
- Fresh cilantro chopped: Brings a pop of freshness Opt for bright green leaves
- Curry powder: A mild blend infuses warmth and earthiness Check labels for freshness and aroma
- Whole wheat tortillas: These hold everything together Whole wheat gives a nutty flavor and extra fiber Ensure tortillas are soft and pliable
- Salt and black pepper: Simple essentials to balance flavors Use sea salt and freshly cracked pepper when you can
- Cucumber for raita: Cooling and crisp Opt for ones without too many seeds
- Mint leaves for raita: Lifts the raita with herbal notes Only use bright unbruised mint
- Lemon juice for raita: A dash of acidity brings everything alive Use freshly squeezed juice
Instructions
- Prepare the Chickpea Mixture:
- Drain and rinse your chickpeas well Then gently mash about half with a fork for a mix of smooth and chunky textures Combine in a large bowl
- Add Yogurt and Pineapple:
- Spoon in plain yogurt over the chickpeas followed by pineapple tidbits Fold everything together just enough to mix but keep some pineapple intact for little bursts of flavor
- Layer in Red Onion Cilantro and Spices:
- Sprinkle over finely diced red onion chopped cilantro and curry powder Toss well until every chickpea is coated and fragrant Season with salt and black pepper tasting as you go
- Warm the Tortillas:
- Place whole wheat tortillas on a dry skillet over medium heat for twenty seconds each side This makes them more pliable and keeps the wraps from splitting
- Build the Wraps:
- Spoon generous portions of the chickpea mixture down the center of each tortilla Fold in the sides then roll from the bottom up to enclose everything tightly
- Mix the Raita:
- Grate cucumber and squeeze to remove excess water Stir into yogurt along with finely chopped mint and a splash of lemon juice Season with a pinch of salt Taste and adjust mint or lemon if you like it zestier
- Serve:
- Slice wraps in half on the diagonal Arrange on plates with a side of homemade raita for dipping The wraps are wonderful warm but just as tasty chilled
Save I always find myself sneaking extra pineapple into the bowl because that sweet juicy hit is what my family raves about most We once packed these for a road trip picnic and even my picky eater polished off two wraps in one sitting
Storage Tips
Wraps keep well in the fridge for up to three days Store them tightly wrapped in foil or airtight containers for best results Keep raita separate until serving to avoid sogginess If freezing store only the filling and tortillas separately then assemble after thawing
Ingredient Substitutions
No yogurt on hand Try dairy free alternatives or even thick cashew cream for richness For a fruit free twist use diced cucumber or grated carrot instead of pineapple Mix up the herbs Fresh parsley or dill add new layers of flavor
Serving Suggestions
These wraps pair well with crisp salad or roasted veggies Raita can double as a dip for chips or veggie sticks A big pitcher of iced chai completes the meal perfectly for summer afternoons
Cultural and Historical Context
Chickpea wraps are a nod to Indian street food like chana roll and frankie blending global flavors into an easy meal Pineapple adds that playful contrast echoing tropical elements seen in South Indian and fusion cuisines You get the joy of traditional spice while keeping things modern for busy weekdays
Seasonal Adaptations
Add diced mango or peaches in place of pineapple when in season Swap in baby spinach for an extra leafy boost Try warming the raita with toasted cumin for cozy winter lunches
Save Make a batch and enjoy them chilled or warm for a fuss free meal that never disappoints These wraps always add color and comfort to any table
Recipe FAQ
- → What makes these wraps uniquely Indian?
Traditional Indian spices such as cumin, coriander, and garam masala give the chickpea filling a distinct flavor profile.
- → Can I use store-bought tortillas?
Yes, whole wheat or any preferred tortilla can be used to wrap the chickpea mixture and raita.
- → Is pineapple necessary?
Pineapple adds sweetness and balance to the savory chickpeas, but you can substitute with mango or omit as desired.
- → How is raita served alongside wraps?
Homemade raita is either spooned inside the wraps or served on the side to enhance flavor and freshness.
- → Are these wraps suitable for meal prep?
Yes, the chickpea filling and raita can be prepared ahead and assembled in tortillas when ready to eat.