By Paul Scally
Tomato Chickpea Wraps
7 steps
Prep:30minCook:30min
These tomato chickpea wraps are inspired by Indian Chana Masala, but made much simpler and easier for you to easily make for yourself for a weekday lunch. Serve on a tortilla or with a side of rice.
Updated at: Thu, 26 Oct 2023 14:37:31 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
34
High
Nutrition per serving
Calories347.5 kcal (17%)
Total Fat8.7 g (12%)
Carbs55.4 g (21%)
Sugars9.4 g (10%)
Protein13.5 g (27%)
Sodium895.7 mg (45%)
Fiber14.1 g (50%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
Rice or Tortilla
Chickpeas
Instructions
Step 1
Cook the rice in a medium pot according to directions, about 25 minutes. Or serve with tortillas instead
whole wheat tortillas5 
brown rice1 cup
water480g
saltStep 2
Meanwhile, dice onions small and add it to 12” pan with some oil, salt, and minced garlic
onions2 
minced garlic20gsalt¼ tsp
olive oil7.5gStep 3
Cook over medium heat for 5 minutes, covered
Step 4
Pour in the tomatoes and chilies. Drain and rinse the chickpeas, and dump those in too. Season
garlic powder2 tsp
onion powder2 tsp
can diced green chilies4 oz
chickpeas15.5 oz
black pepper½ tsp
can fire roasted diced tomatoes14.5 oz
paprika2 tspStep 5
Pour some water in the cans of peppers/tomatoes, about halfway up the cans, and rinse them out into the pan, enough to slightly cover
Step 6
Let simmer on medium for 25 minutes until thickened, uncovered
Step 7
Squeeze in some lemon juice and dash in some red pepper flakes. Taste for salt if needed. Serve over rice or in a tortilla
salt
lemon juice15g
red pepper flakes½ tspNotes
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