Smashed Chickpea Caesar Wraps
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
2 wraps
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Calories
535 kcal
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Course
Main Course, Lunch
Smashed Chickpea Caesar Wraps
Description
The recipe starts by processing chickpeas with diced onion, flour, salt, smoked paprika, and garlic powder until a thick dough forms. This dough is spread onto tortilla wraps and cooked chickpea-side down in olive oil until golden and slightly crisp. The cooking method creates a flavorful crust while keeping the chickpea interior tender.
After cooking, the wrap is flipped onto a plate, then topped with chopped romaine lettuce, Caesar dressing, and Parmesan cheese. The wrap is folded to enclose the filling, offering a balance of savory, creamy, and crisp textures.
While the wraps can be made ahead, the dressed lettuce wilts quickly, so it is recommended to keep dressing separate and add it just before eating for freshness. Using vegan Caesar dressing and Parmesan substitutes can make this recipe vegan-friendly. The recipe is suitable for a light lunch or portable meal.
Ingredients
Smashed Chickpeas
- 1 oz can chickpeas drained and patted dry with paper towels, 425 g
- ¼ medium white onion
- 1 Tbsp flour
- ½ tsp garlic powder each
- ½ tsp salt
- ½ tsp smoked paprika
- 2 Tbsp olive oil 30 mL
Caesar Wraps
- 2 tortilla wraps
- 2 handfuls romaine lettuce chopped
- 2 to 4 Tbsp caesar dressing
- 2 Tbsp Parmesan Cheese
Instructions
- Blend: Add drained and dried chickpeas, ¼ medium white onion, 1 Tbsp flour, ½ tsp each garlic powder, salt, and smoked paprikato a food processor. Blitz until it forms a thick dough.
- Scoop: Scoop mixture evenly onto 2 tortilla wraps.
- Spread: Spread evenly over the entire wrap, leaving a small border around the edges.
- Cook: Working in batches, heat oil in a large pan over medium heat. Carefully transfer your wrap to the pan, laying it chickpea-side down. Cook for 8 to 10 minutes or until the chickpea layer is golden brown.
- Assemble: Flip the chickpea wrap out of the pan (if the chickpea layer seems fragile, you can hold a plate or cutting board over the pan like a lid, then flip the whole contraption over so the wrap lands smoothly on the plate, no spatula required).Arrange chopped romaine, Caesar, and parmesan in a mound on the wrap.
- Serve: Fold the sides over the fillings, then roll up your wrap, tucking the side closet to you over the fillings and rolling away from you. Firmly squeeze the wrap to contain everything, then slice in half and enjoy!
Notes
- Prepare the chickpea mixture and cook the wrap in advance, but add Caesar dressing and lettuce shortly before eating to avoid wilting.
- Use vegan Caesar dressing and vegan Parmesan to make this recipe vegan-friendly.
- Dry chickpeas thoroughly before blending to prevent sogginess in the mixture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2wraps
Amount Per Serving
Calories 535 kcal
% Daily Value*
| Serving | 1wrap | |
| Calories | 535kcal | 27% |
| Carbohydrates | 29.7g | 10% |
| Protein | 17.6g | 35% |
| Fat | 29.7g | 46% |
| Saturated Fat | 4.7g | 24% |
| Cholesterol | 14mg | 5% |
| Sodium | 1598mg | 67% |
| Potassium | 415mg | 9% |
| Fiber | 11.6g | 46% |
| Sugar | 1g | 2% |
| Calcium | 227mg | 23% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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