10-Minute Spiced Chickpeas Wrap

Name: 10-Minute Spiced Chickpeas Wrap
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 2 servings
Ingredients: 1 can chickpeas, drained and rinsed; 1 tablespoon olive oil; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 large tortillas or wraps; 1 cup mixed salad greens; ½ cup yogurt or hummus

Highlighted under: Healthy Meals Quick

I love preparing quick meals that are both delicious and nutritious, and the 10-Minute Spiced Chickpeas Wrap is one of my favorites. With just a handful of ingredients and minimal prep time, I can whip up a satisfying lunch or dinner in no time. The spiced chickpeas are packed with flavor and pair perfectly with fresh veggies and creamy yogurt. Whether I'm rushed during the week or simply craving a light but hearty meal, this wrap never disappoints. It’s become a go-to in my kitchen!

Created by

Lena

Last updated on 2026-02-05T17:30:27.711Z

When I first experimented with this recipe, I wanted something quick yet flavorful. The combination of spices elevates the humble chickpea, turning a simple ingredient into something extraordinary. I discovered that toasting the chickpeas slightly enhances their flavor, and it adds a delightful crunch!

My favorite part is how versatile this wrap is; you can customize it based on what veggies you have on hand. On busy days, I often add whatever greens I have in the fridge, making this not only quick but also a great way to use up leftovers.

Why You Will Love This Recipe
Quick and easy to prepare in just 10 minutes
Bursting with flavor from aromatic spices
Healthy and satisfying, perfect for a light meal

Mastering the Spice Blend

The beauty of the 10-Minute Spiced Chickpeas Wrap lies in the rich and aromatic spice blend. Cumin and paprika not only add depth of flavor but also bring warmth and earthiness to the dish. It's essential to cook the spices with the chickpeas; this process helps release their essential oils, enhancing their fragrance and flavor. Make sure to stir the mixture frequently for even cooking, allowing it to sit just long enough for the chickpeas to develop a slightly crispy texture on the outside without losing their tenderness inside.

Feel free to customize the spice mix according to your taste preferences! If you want a bit more heat, consider adding a pinch of cayenne pepper or chili powder to the dish. Additionally, a squeeze of fresh lemon zest at the end can brighten the flavors, balancing the earthiness of the spices. Adjusting the seasoning with salt and pepper should be done at the end of cooking, as the chickpeas' natural flavor improves after they are heated.

Assembling for Success

When assembling your wrap, the order of layering is crucial for a balanced bite. Start by spreading a generous layer of yogurt or hummus on the tortilla; this acts as a creamy base that helps to keep the greens and chickpeas in place while adding a rich flavor. Using yogurt also offers a refreshing contrast to the spiced chickpeas. For a vegan version, stick with hummus, which adds dimension and creaminess without dairy.

Adding your mixed salad greens directly onto the spread can boost nutritional value and texture. Leafy greens like spinach or arugula not only provide crunch but also a fresh flavor that cuts through the richness of the yogurt or hummus. It’s important to not overload the wrap; about a cup of greens is sufficient. Otherwise, you may struggle to roll it up neatly, and the ingredients may spill out when you take a bite.

Ingredients

For the Wrap

1 can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 large tortillas or wraps
1 cup mixed salad greens
½ cup yogurt or hummus

Instructions

Spice the Chickpeas

In a frying pan, heat the olive oil over medium heat. Add the chickpeas, cumin, paprika, salt, and pepper. Stir well to combine and cook for about 5 minutes until the chickpeas are warm and slightly crispy.

Assemble the Wrap

Lay the tortillas flat and spread the yogurt or hummus evenly. Add the mixed greens to the center, then top with the spiced chickpeas.

Roll and Serve

Fold in the sides of the tortilla and roll it up tightly. Cut in half and enjoy your quick and delicious wrap!

Pro Tips

Feel free to customize your wrap with any additional toppings such as diced tomatoes, cucumbers, or avocado for an extra burst of flavor.

Storage and Reheating Tips

If you have leftovers, store the spiced chickpeas separately from the assembled wraps to maintain the texture of the tortillas and prevent them from getting soggy. The chickpeas can be stored in an airtight container in the fridge for up to 3 days. Reheat them in a frying pan over medium heat for about 5 minutes, adding a splash of water if they appear dry. This not only warms them up but also revives their crispiness.

To create wraps in advance, prepare the spiced chickpeas and let them cool before placing them on the wrap. You can control the moisture by keeping the greens and yogurt/hummus separate until you are ready to eat. Once everything is assembled, wraps can be individually wrapped in foil and stored in the refrigerator for up to a day for fresh meals on a busy schedule.

Exploring Variations

This recipe is incredibly flexible! You can easily swap out chickpeas for other legumes like black beans or lentils, depending on your preferences or what's available in your pantry. Each legume brings its unique flavor and texture, with lentils offering a softer bite while black beans contribute creaminess. Adjust the spices accordingly; for instance, black beans pair well with cilantro and lime for an entirely different twist.

For added crunch and flavor, consider incorporating diced cucumbers, shredded carrots, or even roasted bell peppers into your wraps. These ingredients not only enhance the texture but also provide additional vitamins and minerals. If you're looking to make it more filling, add some slices of avocado or a sprinkle of feta cheese. Each variation is an opportunity to explore different flavor profiles while staying true to the spirit of the wrap.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas. Just soak and cook them before using them in the recipe.

→ What can I substitute for yogurt?

You can substitute with hummus or a plant-based yogurt if you're looking for a dairy-free option.

→ How long will leftovers last?

The spiced chickpeas can be stored in an airtight container in the refrigerator for up to 3 days.

→ Can I add more vegetables to the wrap?

Absolutely! Feel free to add any vegetables you like, such as bell peppers, carrots, or spinach.