
15 Minute Chickpea Wraps with Garlic Sauce | Easy Heart-Healthy Recipe
These Chickpea Wraps with Garlic Sauce are the perfect dish for any occasion. They´re made with the simplest ingredients and come together in just 15 minutes. Serve them as a tapas appetizer or even as a main course, next to some roasted potatoes and a bottle of Spanish wine.
The best part about these Chickpea Wraps? They feel like comfort food, except they´re actually healthy for you. We´re talking a protein punch from the chickpeas and zero-cholesterol. Talk about heart-healthy food that packs a ton of goodness.
To make this recipe, I used jarred chickpeas, which is the same thing as the canned ones. I also used baby romaine lettuce to make the wraps. But you can use any type of lettuce you like or even mexican corn or flour tortillas.
TIPS & TRICKS to Make this Recipe: The chickpeas and garlic sauce can be prepped ahead of time and added into the fridge. They will hold for up 3 days. I topped off the wraps with chopped red onion and tomato. But you can also add in some sliced avocado and/or pickles.
Key Ingredients & Cookware I used in this Recipe:
MY NONSTICK FRYING PAN
EXTRA VIRGIN SPANISH OLIVE OIL
SPANISH CHICKPEAS I USED
SPANISH PAPRIKA
SPANISH SEA SALT
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Watch the Video Below on How to Make these 15 Minute Chickpea Wraps with Garlic Sauce

15 Minute Chickpea Wraps with Garlic Sauce
Ingredients
- 2 1/2 cups canned chickpeas 570 grams (400 grams drained)
- 1/4 cup vegetable broth 60 ml
- 1 tbsp extra virgin olive oil 15 ml
- 1 tsp sweet smoked Spanish paprika 2.30 grams
- 1/2 tsp ground cumin 1.5 grams
- 1/3 cup plain hummus 85 grams
- 1 clove garlic
- 1 tsp lemon juice 5 ml
- 1 tbsp oat milk 15 ml
- 1 tbsp chopped fresh parsley 4 grams
- 1 head baby romaine lettuce
- 1 tomato
- 1 red onion
- pinch sea salt
- dash black pepper
Instructions
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Heat a large fry pan with a medium heat
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Meanwhile, drain a large can of chickpeas (20 oz - 570 g) into a sieve and rinse under cold water, shake off any excess water, add the chickpeas into the hot pan, along with a 1/4 cup vegetable broth, gently mix together and place all the chickpeas in a single layer, just as best as you can
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After simmering for 4 to 5 minutes and most of the broth has been absorbed, add in 1 tbsp extra virgin olive oil, 1 tsp sweet smoked Spanish paprika, 1/2 tsp ground cumin and season with sea salt & black pepper, gently mix together until well mixed and then turn off the heat, set aside
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To make the garlic sauce, add in 1/3 cup plain hummus into a bowl, finely grate in 1 large clove of garlic, 1 tsp lemon juice ,1 tbsp oat milk and 1 tbsp chopped fresh parsley, season lightly with sea salt & black pepper, whisk together until you end up with a creamy sauce, set aside
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Remove the leafs from a head of baby romaine lettuce, add them into a strainer and rinse under cold water, then add into a salad spinner and spin completely dry
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To assemble the wraps, add some of the seasoned chickpeas into the leafs of lettuce, spoon in some of the creamy garlic sauce and top off with finely chopped red onion and finely chopped tomato, enjoy!
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Michael Worsham

27 . Jun . 2024I made this today, and only had organic red pepper hummus, so the sauce had a little different taste, but it still had a great taste. I used a giant flour wrap, using about half of the chickpeas, also tossed in the last of some baby spinach that needed to be used up. Thank you for sharing your recipes and for the accompanying videos. I strongly recommend including a JUMP TO RECIPE link at the top of your recipe pages. It makes it easier to find or get back to a recipe, and I think more people will be likely to enjoy your recipes that way.
Spain on a Fork
Appreciate the comment and feedback 🙂 Much love!
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[…] 15 Minute Chickpea Wraps with Garlic Sauce | Easy Heart-Healthy Recipe […]
29 . Jul . 2023Sinead Heath

31 . Mar . 2022Oh my god they are Amazing and easy to make.
Spain on a Fork
So happy to hear that! Much love 🙂
31 . Mar . 2022Sinead Heath

31 . Mar . 2022Amazing and easy to make.
15 Minute CHICKPEA WRAPS with GARLIC SAUCE | Easy Heart-Healthy Recipe – Heart Health
[…] 15 Minute Chickpea Wraps with Garlic Sauce | Easy Heart-Healthy Recipe […]
11 . Jan . 2022Richard Johnson
This recipe is a real winner. Healthy, fresh and tasty.
It would be great if you could add a link for the recipe to be printed. I want to save the recipe as a file in my book as well as to print it.
Thanks very much. I have subscribed for further recipes.
Richard
10 . Jan . 2022Spain on a Fork
There is a print link on the recipe card, right below the image on the recipe card 🙂 much love
10 . Jan . 2022