Chana Masala Wrap

Chana Masala Wrap is a flavorful and satisfying Indian-inspired dish that combines spiced chickpeas in a warm, soft wrap. Perfect for a quick dinner, this dairy-free meal is both hearty and nutritious.

Ingredients

• Cooked chickpeas - 1 cup (240g)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, finely chopped (optional)
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Cilantro - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Whole wheat or gluten-free wraps - 2
• Avocado - 1, sliced
• Lettuce - 1 cup, shredded

Steps

1. Heat a tablespoon of oil in a pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
2. Add the chopped onion and sauté until golden brown, about 5-7 minutes.
3. Stir in the minced garlic, grated ginger, and chopped green chili. Cook for another 2 minutes until fragrant.
4. Add the chopped tomato and cook until it softens, about 3-4 minutes.
5. Stir in the cooked chickpeas, coriander powder, turmeric powder, garam masala, and salt. Mix well and cook for 5-7 minutes, allowing the flavors to meld.
6. Add lemon juice and chopped cilantro to the chickpea mixture. Remove from heat.
7. Warm the wraps in a dry skillet or microwave for a few seconds until pliable.
8. Assemble the wraps by placing a portion of the chana masala in the center, topped with sliced avocado and shredded lettuce.
9. Fold in the sides and roll up the wrap tightly. Serve warm.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in fiber, promoting digestive health.

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