Barbecue Chickpea Wraps
These barbecue chickpea wraps are loaded with flavor and a cinch to make! Perfect for packed lunches and easy dinners.
Servings: 5
Calories: 618kcal
Ingredients
- 1 tablespoon vegetable oil
- 1 medium onion, sliced into strips
- 2 garlic cloves, minced
- 2 (15 ounce/425 gram) cans chickpeas, drained and rinsed
- 1 cup vegan barbecue sauce
- 5 large (burrito-sized) flour tortillas or wraps
- 2 cups fresh baby spinach
- 1 avocado, sliced
- ¼ cup roasted red peppers
- 1 tablespoon chopped fresh chives
Instructions
- Coat the bottom of a medium skillet with the oil and place it over medium-high heat.
- Once the oil is hot, add the onion. Cook the onion for about 7 minutes, stirring frequently, until it softens and begins to brown.
- Push the onion to the side and add the garlic. Sauté the garlic for about 1 minute, until it becomes very fragrant.
- Stir in the chickpeas and barbecue sauce. Raise the heat and bring the sauce to a boil. Lower the heat and allow the mixture to simmer for about 8 minutes, until the sauce thickens slightly.
- Use a fork or potato masher to mash just a few of the chickpeas (See Note). Stir and let the mixture simmer for 1 to 2 minutes more.
- Remove the skillet from heat and let the chickpea mixture cool slightly.
- Arrange a strip of baby spinach, avocado slices, roasted red peppers and chives in the center of each tortilla. Divide the chickpea filling among the tortillas.
- To roll the wraps, fold one side of a tortilla over the fillings. Fold the sides inward, over the fillings, then roll the wrap over the last open side of the tortilla.
- Serve.
Notes
Hitting the chickpeas 4 or 5 times is plenty. The goal is to just break up a few of them to help thicken the sauce.
Nutrition
Serving: 1wrap | Calories: 618kcal | Carbohydrates: 101.4g | Protein: 16.4g | Fat: 17.3g | Saturated Fat: 3.9g | Sodium: 1724mg | Potassium: 736mg | Fiber: 13.4g | Sugar: 16.1g | Calcium: 206mg | Iron: 5mg