
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: Wed, 11 Dec 2024 01:58:30 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
34
High
Nutrition per serving
Calories328 kcal (16%)
Total Fat8.7 g (12%)
Carbs55.4 g (21%)
Sugars9.4 g (10%)
Protein13.5 g (27%)
Sodium931.2 mg (47%)
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




Step 2
Meanwhile, dice onions small and add it to 12” pan with some oil, salt, and minced garlic




Step 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







Step 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



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