Thai Peanut Curry Chickpea Wraps
These Thai Peanut Curry Chickpea Wraps are creamy, crunchy, slightly spicy, and packed with flavor. Lightly mashed chickpeas are tossed in a quick 5-minute blender Thai red curry peanut sauce, then wrapped up with crisp fresh vegetables and herbs. Ready in 10 minutes with zero cooking required, they make an easy 25g-protein lunch, quick dinner, or meal-prep favorite!
Ingredients
Thai Peanut Chickpeas
- 1 can (19 oz / 540 mL) chickpeas, rinsed and drained
- 1 tbsp low-sodium soy sauce or tamari use tamari for gluten-free
- 1 tbsp fresh lime juice
- 1 tbsp maple syrup or agave (or honey if not vegan)
- 1 tbsp Thai red curry paste check label to ensure vegan
- 1 tbsp all-natural creamy peanut butter
- 1 tbsp fresh ginger, finely minced or grated (or 1/4 tsp ground ginger)
- 1 small garlic clove, minced (or 1/8–1/4 tsp garlic powder)
- 1 - 3 tbsp water as needed to thin the sauce
For the Wraps
- 2 large wraps or tortillas flour, whole wheat, high-protein, or gluten-free
- 1 cup fresh vegetables of choice shredded cabbage, shredded carrot, sliced cucumber, lettuce, or bell pepper (packaged coleslaw mix works great)
- fresh Thai basil, cilantro, or other fresh herbs (optional) for serving
Instructions
How to Make Thai Peanut Curry Chickpea Wraps
- Mash the Chickpeas: Rinse and drain the chickpeas well and add them to a medium mixing bowl. Using a fork or potato masher, lightly mash the chickpeas—leaving plenty of chickpeas whole so the filling keeps a hearty texture.
- Blend the Thai Peanut Curry Sauce: Add the low-sodium soy sauce, fresh lime juice, maple syrup (or agave/honey), Thai red curry paste, creamy peanut butter, minced ginger, and garlic to a small blender or food processor. Blend until completely smooth and creamy.
- Adjust Sauce Consistency: If the sauce is too thick, add water 1 tablespoon at a time and blend again until it reaches a creamy, pourable consistency.
- Toss Chickpeas in Sauce: Pour the Thai peanut curry sauce over the lightly mashed chickpeas and stir until everything is evenly coated.
- Assemble & Roll Wraps: Lay out the 2 large wraps and divide the chickpea mixture evenly between them. Top with your favorite crisp fresh vegetables (such as shredded cabbage, carrot, cucumber, or bell pepper) and optional fresh cilantro or Thai basil. Fold in the sides, roll tightly like a burrito, slice in half, and enjoy immediately!
Notes
Blender vs. Whisking
Blending the sauce in a small bullet blender creates an ultra-smooth, emulsified texture, especially with fresh ginger and garlic. However, if you don't want to pull out a blender, you can finely grate the ginger and garlic and whisk everything together in a small bowl! Don't Over-Mash the Chickpeas
Leaving roughly half of the chickpeas whole gives the wrap a much more satisfying bite while the mashed half binds the creamy Thai peanut curry dressing. Vegan & Vegetarian Notes
Use pure maple syrup or agave nectar to keep the recipe 100% vegan (or honey if vegetarian). Also double-check the label on your Thai red curry paste, as some traditional brands contain shrimp paste. Shortcut Veggie Tip
A bag of pre-shredded coleslaw mix (cabbage and carrots) adds instant crunch and cuts prep time down to under 5 minutes! Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Blending the sauce in a small bullet blender creates an ultra-smooth, emulsified texture, especially with fresh ginger and garlic. However, if you don't want to pull out a blender, you can finely grate the ginger and garlic and whisk everything together in a small bowl! Don't Over-Mash the Chickpeas
Leaving roughly half of the chickpeas whole gives the wrap a much more satisfying bite while the mashed half binds the creamy Thai peanut curry dressing. Vegan & Vegetarian Notes
Use pure maple syrup or agave nectar to keep the recipe 100% vegan (or honey if vegetarian). Also double-check the label on your Thai red curry paste, as some traditional brands contain shrimp paste. Shortcut Veggie Tip
A bag of pre-shredded coleslaw mix (cabbage and carrots) adds instant crunch and cuts prep time down to under 5 minutes! Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 430g | Calories: 595kcal | Carbohydrates: 98g | Protein: 25g | Fat: 14g | Saturated Fat: 3.3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 906mg | Potassium: 1047mg | Fiber: 18g | Sugar: 20g | Vitamin A: 636IU | Vitamin C: 30mg | Calcium: 275mg | Iron: 12mg
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