BBQ Chickpea Wraps
User Reviews
5
BBQ Chickpea Wraps
Description
BBQ Chickpea Wraps feature garbanzo beans simmered gently in barbecue sauce to soften while soaking up the sauce's tangy flavors. The beans get a tender, saucy texture that serves as the wrap’s main protein and filling. Freshly diced tomato, crunchy celery, and romaine lettuce add texture contrasts and brightness when wrapped in soft flour tortillas. The method involves heating the sauce, simmering the beans for about 10 minutes, then assembling the wraps with vegetables for a balanced bite. Adjustments can be made to mash the chickpeas partially or fully for textural preference, and the amount of barbecue sauce can be altered to control the coat and flavor intensity.
This straightforward recipe works well for a casual meal with minimal preparation. Serving these wraps fresh keeps the textures crisp and saucy balance intact. They can be enjoyed as a quick vegetarian option that combines smoky, tangy, and fresh notes in one handheld package.
For a different texture, chickpeas may be roasted or air-fried separately then combined with barbecue sauce inside the wrap to add a crispy element. Selecting a barbecue sauce that suits your taste, preferably not overly sweet, helps define the wrap’s flavor.
Ingredients
- 1 chickpea rinsed and drained, 15-ounce can
- 1 ½ cups barbecue sauce
- 1 medium tomato diced
- 2 talks celery diced
- 2 romaine lettuce leaves
- 2 flour tortillas
Instructions
- In a medium pot, heat bbq sauce. When bbq sauce becomes warm, add the garbanzo beans.
- Let the garbanzo beans simmer in BBQ sauce for 10 minutes.
- Serve them in a tortilla and topped with tomato, romaine, and celery.
Notes
- Choose a barbecue sauce with balanced flavor, avoiding overly sweet varieties for best taste.
- Modify chickpea texture by leaving them whole, mashing partly, or fully mashing to suit your preference.
- Adjust the amount of BBQ sauce for a lighter or more generous coating depending on taste.
- For added crispiness, try roasting or air-frying the chickpeas before spreading the BBQ sauce inside the wraps.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 825 kcal
% Daily Value*
| Calories | 825kcal | 41% |
| Carbohydrates | 164g | 55% |
| Protein | 24g | 48% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 2451mg | 102% |
| Potassium | 1371mg | 29% |
| Fiber | 20g | 80% |
| Sugar | 84g | 168% |
| Vitamin A | 3493IU | 70% |
| Vitamin C | 14mg | 16% |
| Calcium | 235mg | 24% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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