Cooking for Wellness
Herbed Chickpea Wraps with Grapes
Try this plant-based version of chicken salad to put in a pita or wrap. A sweet and juicy surprise in these wraps is red grapes, which are a good source of resveratrol, a phytonutrient with antioxidant and anti-inflammatory qualities. By semi-smashing the chickpeas, their nutty flavor can mingle with the other ingredients, and they’ll stayed tucked in the wrap and not roll out.
The herbed mixture can be assembled in advance and refrigerated to let flavors meld. Wraps can be quickly rolled, secured with toothpicks and wrapped in wax paper or foil in the morning for packed lunches or picnics. Other things to add to the wrap include leafy greens, sprouts or thinly sliced cucumbers.
- 1 can (15 oz.) chickpeas, drained and rinsed (preferably low sodium)
- 2 cups seedless red grapes, halved
- ¼ cup finely chopped shallots
- ¼ cup finely diced celery
- ¼ cup fresh parsley, chopped
- 1 Tbsp finely chopped fresh thyme
- 1/3 cup plain, low-fat Greek yogurt
- 1 Tbsp fresh lemon juice
- ¼ tsp salt
- 1/8 tsp ground black pepper
- 1 tsp Dijon mustard, optional
- 8 (8-inch) whole-wheat tortillas
- In a large mixing bowl, gently mash the chickpeas with a potato masher just to break the skins.
- Add the shallots, celery, parsley, thyme, Greek yogurt, lemon juice, salt and pepper to the chick pea mixture. Stir gently until well combined.
- Gently fold in the sliced grapes.
- Place a tortilla on flat surface. On bottom half of tortilla, spoon 1/2 cup of the chick pea mixture across the width of the tortilla. Fold left and right sides toward center of the tortilla until almost touching. Fold bottom edge toward center. Roll wrap firmly upwards.
- Place toothpick 2-inches from each end. Slice wrap diagonally. Repeat for other tortillas that you will eat the same day. Store filling in refrigerator for up to 3 days.