Tomato Chickpea Wraps

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Description
 These tomato chickpea wraps are inspired by Indian Chana Masala, but made much simpler and easier for you to easily make for yourself for a weekday lunch. Serve on a tortilla, like my Oat-Wheat Tortillas, or with a side of rice.
Time
Prep Time:
5 minutes

Cook Time:
40 minutes

Total Time:
45 minutes
Cost
Total Cost:

Cost per Serving:
$1.18
Ingredients
Serving(s)
Chickpeas
  • 2 medium Onion
  • 4 tsp Minced garlic
  • 1/4 tsp Salt
  • 1/2 tbsp Extra virgin olive oil
  • 14.5oz can Diced tomatoes
  • 4 oz Diced green chiles
  • 2x15.5oz cans Chickpeas, drained and rinsed
  • 2 tsp Paprika
  • 2 tsp Garlic powder
  • 2 tsp Onion powder
  • 1/2 tsp Black pepper, ground
  • 1 tbsp Lemon juice
  • 1/2 tsp Red pepper flakes
Wrap
Instructions
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  1. Cook the rice in a medium pot according to directions, about 25 minutes. Or serve with tortillas instead

    2.
  2. Meanwhile, dice onions small and add it to 12” pan with some oil, salt, and minced garlic. Cook over medium heat for 5 minutes, covered

    3.
  3. Pour in the tomatoes and chilies. Drain and rinse the chickpeas, and dump those in too. Season with paprika, garlic powder, onion powder, and black pepper

    4.
  4. Pour some water in the cans of peppers/tomatoes, about halfway up the cans, and rinse them out into the pan, enough to slightly cover all the food

    5.
  5. Let simmer on medium for 25 minutes until thickened, uncovered

    6.
  6. Squeeze in some lemon juice and dash in some red pepper flakes. Taste for salt if needed. Serve over rice or in a tortilla

    7.
Nutrition Facts
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Servings: 5
Calories: 341
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Total Fat: 6.3g (8 %)
 Saturated Fat: 0.7g (4 %)
 Polyunsaturated Fat: 1.8g
 Monounsaturated Fat: 1.8g
Cholesterol: 0mg (0 %)
Sodium: 1019mg (44 %)
Total Carbohydrate: 61.4g (22 %)
 Fiber: 11.4g (41 %)
 Net Carbs: 50.0g
 Total Sugar: 6.8g
  Added Sugar: 0.0g (0%)
Protein: 13.5g (27 %)
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Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
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Calcium: 129mg (10 %)
Iron: 3.71mg (21 %)
Magnesium: 114mg (27 %)
Potassium: 522mg (11 %)
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Glycemic Index:
29.3

Glycemic Load:
12.9


Sources of Inspiration
https://www.youtube.com/watch?v=iKMI1xkU_oo