Chickpea Wrap with Yogurt Sauce
SOURCE: Spice it up! Number 30
Ingredients
Adjust Servings:
Toasted chickpeas |
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| 1 cup chickpeas rinsed and drained (1/2 of a 540 ml can) | |
| 1 tablespoon zaatar spice (you can make a similar seasoning mix by combining 1 teaspoon dried thyme and 2 teaspoons sumac. For complete recipe search the internet for “Make your own zaatar spice”.) | |
| 1/2 teaspoon paprika | |
| 1/2 lemon zest and juice | |
| 1 garlic clove minced | |
| 1/2 tablespoon corn starch | |
| 1 teaspoon honey | |
| 1 tablespoon olive oil | |
Sauce |
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| 1/3 cup plain Greek yogurt 0% | |
| 2 tablespoons fresh mint or cilantro, chopped | |
| 1/2 teaspoon black pepper | |
Other |
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| 2 white flour tortillas (10 inch diameter) | |
| 2 lettuce leaves | |
| 1/2 cup Lebanese cucumbers sliced | |
| 1 tablespoon red onion diced | |
| 6 cherry tomatoes quartered |
Nutrient Analysis | |||||||||||||||||||
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PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 484 Kcal | ||||||||||||||||||
| Protein | 17 g | ||||||||||||||||||
| Carbohydrates | 73 g | ||||||||||||||||||
| Fibre | 9 g | ||||||||||||||||||
| Total Fat | 15 g | ||||||||||||||||||
| Saturated Fat | 5 g | ||||||||||||||||||
| Cholesterol | 1 mg | ||||||||||||||||||
| Sodium | 475 mg | ||||||||||||||||||
| Potassium | 634 mg | ||||||||||||||||||
| Phosphorus | 305 mg | ||||||||||||||||||
Tip: Adding lemon zest, sliced green onion, or garlic gives some more zest to the sauce.
Chickpea Wrap with Yogurt Sauce:
Downloadable/printer-friendly version
Ingredients
-
Toasted chickpeas
-
1 cup chickpeas rinsed and drained (1/2 of a 540 ml can)
-
1 tablespoon zaatar spice (you can make a similar seasoning mix by combining 1 teaspoon dried thyme and 2 teaspoons sumac. For complete recipe search the internet for “Make your own zaatar spice”.)
-
1/2 teaspoon paprika
-
1/2 lemon zest and juice
-
1 garlic clove minced
-
1/2 tablespoon corn starch
-
1 teaspoon honey
-
1 tablespoon olive oil
-
Sauce
-
1/3 cup plain Greek yogurt 0%
-
2 tablespoons fresh mint or cilantro, chopped
-
1/2 teaspoon black pepper
-
Other
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2 white flour tortillas (10 inch diameter)
-
2 lettuce leaves
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1/2 cup Lebanese cucumbers sliced
-
1 tablespoon red onion diced
-
6 cherry tomatoes quartered
Preparation
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1
Done
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In a small bowl, combine all ingredients for the toasted chickpeas, except the olive oil. |
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2
Done
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In a non-stick frying pan, heat 1 tablespoon olive oil over medium heat. Add the chickpeas and spices and fry for 5 minutes or until soft and sauce thickens. Set aside to cool. |
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3
Done
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In another bowl, prepare the sauce. Combine yogurt, cilantro, and pepper. |
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4
Done
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Assemble two wraps: place a lettuce leaf on each tortilla. Add half of the cucumber, red onion, and tomatoes. Top with half of the sauce and make a roll. Cut roll into halves. Enjoy immediately or keep in the fridge for a day. |
