If you’re looking for a tasty and quick meal option, look no further than this BBQ Chickpea Curry Wrap! These wraps are not only easy to make but are also packed with flavor, making them perfect for lunch or a light dinner. The combination of chickpeas, BBQ sauce, and spices creates a unique taste that will have your taste buds dancing. Plus, they’re vegan and can easily be tailored to suit your preferences!
Ingredients & Substitutions
Chickpea Mixture
- Chickpeas: Use canned, rinsed, and drained chickpeas for convenience.
- Tahini: This adds creaminess; if you don’t have it, you can substitute with nut butter.
- Lemon Juice: Freshly squeezed lemon juice brightens the flavor; lime juice works too!
- BBQ Sauce: Any variety you enjoy; make it spicy or sweet according to your taste.
- Caribbean Hot Sauce: If spice isn’t your thing, opt for vegan mayo instead.
- Curry Powder: A blend of spices that adds warmth; feel free to use garam masala or your favorite curry mix.
- Salt and Pepper: Essential for seasoning; adjust to your liking.
- Green Onions: Adds a fresh crunch; chives or shallots are good alternatives.
- Fresh Herbs: Cilantro, parsley, or basil can be used to add flavor.
Wraps
- Tortilla Wraps: Use large tortillas; gluten-free options are available.
- Lettuce: Any kind works, from romaine to iceberg; it adds a refreshing crunch.
- Vegan Mayo: Optional, but it can enhance the creaminess.
Helpful Tools
With these helpful tools it will be a breeze to make this BBQ Chickpea Curry Wrap.
- Large Mixing Bowl: Essential for combining your ingredients.
- Potato Masher or Fork: For mashing the chickpeas to your desired consistency.
- Spatula: To mix everything together effectively.
- Measuring Cups: To ensure accurate amounts of ingredients.
- Wrap Station: A clean, flat surface to assemble your wraps.
How to Make BBQ Chickpea Curry Wrap Recipe
- In a large mixing bowl, combine the rinsed chickpeas, tahini, lemon juice, curry powder, hot sauce, BBQ sauce, salt, and pepper.
- Using a potato masher or fork, mash the mixture until you reach your desired consistency. For added texture, leave a few chickpeas whole or halved.
- Fold in the diced green onions and your choice of fresh herbs.
- Assemble your wraps by placing a handful of lettuce on each tortilla, then adding about a quarter of the chickpea mixture. Roll up the wrap tightly to enclose the filling.
- These wraps can be stored in the fridge for up to four days, making them perfect for meal prep!
Tips & Tricks
- Adjust Spice Levels: Feel free to customize the heat by adjusting the amount of hot sauce or using mild BBQ sauce.
- Add Crunch: Toss in some diced cucumber or bell peppers for an extra crunch.
- Make Ahead: The chickpea mixture stores well in the fridge, so make a big batch for quick lunches throughout the week.
- Wrap it Right: Ensure your tortillas are fresh and slightly warm for easier rolling.
- Experiment with Herbs: Don’t hesitate to try different herbs like dill or mint for a unique twist.
Nutritional Benefits of Chickpeas
Chickpeas are not just delicious; they’re also packed with nutrients. They’re a fantastic source of plant-based protein, fiber, and essential vitamins and minerals, making them a great addition to a balanced diet. Regularly incorporating chickpeas into your meals can help with weight management, digestion, and heart health.
Flavor Variations
Want to mix things up? Try adding different spices or sauces. You could use a spicy mango sauce or a tangy mustard BBQ for a different flavor profile. The versatility of chickpeas allows for endless possibilities!
Serving Suggestions
These wraps are fantastic on their own, but you can enhance your meal with side dishes like:
- A fresh green salad
- Sweet potato fries
- Quinoa salad
- Roasted veggies
FAQs
Absolutely! Just use gluten-free tortilla wraps, and you’re good to go!
The mixture stays fresh for up to four days when stored properly in an airtight container.
You can try using salsa, hot sauce, or a homemade sauce of your choice for a different flavor profile.
Easy BBQ Chickpea Curry Wrap
Ingredients
Chickpea Mixture
- 2 cans rinsed and drained chickpeas
- ¼ cup tahini
- 1 lemon juiced
- ¼ cup BBQ sauce
- 2 tbsp Caribbean hot sauce (if you don't like spicy, use vegan mayo instead)
- 1 tbsp curry powder
- salt and pepper to taste
- 3-4 diced green onions
- ½ cup fresh herbs cilantro, parsley, etc.
Wraps
- 4 12 inch tortilla wraps
- 1 small handful lettuce for each wrap
- vegan mayo if desired
Instructions
- In a large mixing bowl add chickpeas, tahini, lemon juice, curry powder, hot sauce, BBQ sauce, salt, and pepper.
- Mash with a potato masher or fork until you reach your desired consistency. Leaving a few chickpeas whole or halved will add texture.
- Fold in the diced onion, and cilantro.
- Assemble your wraps by placing the lettuce, then adding ¼ of the chickpea mixture to each tortilla, then roll up the wrap to close it.
- The chickpea mixture lasts 4 days in the fridge, so wraps can be easily assembled in the morning for a quick vegan lunch meal prep. Enjoy!
Video
Notes
Nutrition
Conclusion: BBQ Chickpea Curry Wrap
BBQ Chickpea Curry Wraps are a delicious and versatile meal that’s perfect for any occasion. With their vibrant flavors and satisfying texture, they’re sure to become a favorite in your kitchen. Plus, they’re simple to prepare and can be customized to suit your tastes. So grab those tortillas and get ready for a culinary adventure!
Chickpea curry bbq what a great idea!! Loved this so easy I will make this for lunch again
Awesome! I’m happy you loved the chickpea curry BBQ. It’s a quick and easy lunch option.
Loved this wrap the curry chickpea filling was so delicious I ate my left over filling just as a salad!!
Thanks so much Brittany! And I do the same the filling also makes a great chickpea curry salad