Spain on a Fork > All Recipes > Main Dishes > 15 Minute Chickpea Wraps with Garlic Sauce | Easy Heart-Healthy Recipe
All Recipes, Main Dishes / January 5, 2022

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.

Chickpea Wraps with Garlic Sauce
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.

Chickpea Wraps with Garlic Sauce
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.

Chickpea Wraps with Garlic Sauce

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.

Chickpea Wraps with Garlic Sauce

Key Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make these 15 Minute Chickpea Wraps with Garlic Sauce

Chickpea Wraps with Garlic Sauce
5 from 1 vote

15 Minute Chickpea Wraps with Garlic Sauce

Course Appetizer, Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 5 minutes
Servings 6 wraps
Calories 123 kcal
Author Albert Bevia @ Spain on a Fork


  • 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


  1. Heat a large fry pan with a medium heat

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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!

Nutrition Facts
15 Minute Chickpea Wraps with Garlic Sauce
Amount Per Serving
Calories 123 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 286mg12%
Potassium 288mg8%
Carbohydrates 15g5%
Fiber 5g21%
Sugar 2g2%
Protein 5g10%
Vitamin A 1334IU27%
Vitamin C 7mg8%
Calcium 53mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. 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 . 2022
  2. Richard Johnson

    5 stars
    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.


    10 . Jan . 2022
    • Spain 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

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