Chickpea wraps
Step 1 of 5
Drain 240g chickpeas. Heat 10ml olive oil in a skillet over medium-low heat, add the chickpeas and 3g salt, then cook for 5–7 minutes until steaming throughout. Crush a quarter of the beans with a spoon so the filling stays inside the wrap. Add a splash of processing water if they stick.
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Warm chickpeas wrapped with crunchy cabbage, grated carrot and a cool lemon yogurt sauce.
Ingredients
- Plain flour tortillas (cooked)4 pieces
- Chickpeas (drained)240g
- Cabbage (raw)200g
- Carrots (raw)150g
- Plain yogurt (raw)120g
- Lemon juice (raw)20ml
- Olive oil (raw)10ml
- Salt (dry)3g
- Black pepper (dry)1g
Method
- Drain 240g chickpeas. Heat 10ml olive oil in a skillet over medium-low heat, add the chickpeas and 3g salt, then cook for 5–7 minutes until steaming throughout. Crush a quarter of the beans with a spoon so the filling stays inside the wrap. Add a splash of processing water if they stick.
- Wash and dry 200g cabbage; shred into 2mm ribbons. Grate 150g carrots coarsely. Stir 120g plain yogurt, 20ml lemon juice and 1g black pepper until smooth. Keep the vegetables and sauce cold while the filling heats; check actual yogurt and tortilla labels.
- Warm 4 pieces plain flour tortillas in a dry skillet over medium heat for 20–30 seconds per side until flexible, or follow the packet. Cover with a clean towel; reduce heat if the edges become brittle.
- Distribute the warm filling, raw vegetables and yogurt sauce evenly between the tortillas. Fold in the sides and roll firmly. Add the cold sauce only when serving; refrigerate leftover sauce separately and do not reheat it with the filling.
- The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.