Make these tandoori chickpea wraps with herby yogurt dipping sauce for a flavour-packed lunch or dinner

As a parent who’s often juggling a million things at once, I’m always on the hunt for meals that are easy, nourishing and satisfying — and bonus points if we can eat them on the go! These tandoori chickpea wraps have become a lifesaver in that department.

What I love most about this recipe is the balance of flavours and textures. The combination of spicy chickpeas, zesty yogurt sauce, crisp fruit and veggies, and tangy pickled onions is just so tasty.

And if you’re looking for a gluten-free option, it’s just as delicious as a salad; simply skip the whole wheat tortillas and assemble everything together in a bowl.

Ingredients

• 2 tbsp neutral oil, such as avocado oil, plus more for toasting the wraps
• ½ tsp Kashmiri red chili powder or paprika
• 1 tsp ground cumin
• 2 tsp tandoori spice blend
• 2 cloves garlic, grated
• 1 tbsp tomato paste
• 2 cups cooked chickpeas (about 2 cans, drained and rinsed)
• ½ cup water
• ½ tsp kosher salt

Herby yogurt sauce:

• 1 cup cilantro, roughly chopped
• 1 jalapeno, deseeded and roughly chopped
• 2 spring onions, roughly chopped
• ½ cup spinach
• Juice of ½ lemon
• 1 clove garlic
• 2 tsp olive oil
• ½ tsp kosher salt
• 1 cup Greek yogurt

Assembly:

• 4 (10-inch) whole wheat tortillas
• 1 cup spinach, or another leafy green such as kale or romaine
• 1 apple, thinly sliced
• 1 red bell pepper, thinly sliced
• ½ cup cabbage, thinly sliced
• 3 tbsp pickled onions
• A few sprigs of cilantro, optional
• Chili crisp, optional

Preparation

Heat the oil in a large pan over medium heat. Add the chili powder, cumin and tandoori spice blend and sauté until fragrant, about 30 seconds. Add the garlic and tomato paste and cook, stirring continuously, for another 30 seconds.

Add the chickpeas, water and salt and let everything simmer, stirring occasionally, until the liquid evaporates and the chickpeas are coated in the spices, about 2 to 3 minutes. Remove the pan from the heat and let the chickpeas cool.

Place the cilantro, jalapeno, spring onions, spinach, lemon juice, garlic, olive oil and salt in a blender and blend until smooth. Transfer the mixture to a small bowl. Add the Greek yogurt and stir to combine.

To assemble, spread a generous layer of herby yogurt sauce in the centre of a tortilla and place a layer of spinach leaves on top. Add around ½ cup of chickpeas and top with the apple slices, red pepper, cabbage, pickled onions and, if desired, a few sprigs of cilantro and a dollop of chili crisp. Fold the tortilla over the filling, tuck in the sides and roll it tightly. Repeat with the remaining tortillas. 

To toast the wraps, place a medium pan over medium heat and add 1 tsp of neutral oil. Place the wraps seam-side down in the pan and cook for 2 to 3 minutes until the bottoms are browned and sealed.

Cut the wraps in half and serve warm with extra herby yogurt sauce on the side or cover them in foil and refrigerate for up to 4 days.

Serves 4

Produced in collaboration with CBC Creator Network.