Spiced Chickpea Wrap

spiced chickpea wrap now 4 spv

Garbanzo, chickpea, either way you were raised to say it, these little fiber packed legumes are worth their weight in gold, when it comes to flavor. I prefer to say ‘chickpea’ because after all, they really do look like little baby chick heads up close. Cute and delicious.

For a couple years now, I’ve been cooking my own chickpeas using bags of dried peas I find easily at a nearby Middle Eastern market. Doing it this way saves a lot of money, in the long run, but it is also healthier, because the beans I make myself are sodium free. I simply soak 1-2 cups of dried peas overnight in a big pot of water, drain them, then add about a teaspoon of baking soda to the fresh water when I cook them in order to soften them up even more. The baking soda really works wonders!

I think it’s better in general to limit the amount of canned food one eats, and often canned beans have a lot more sodium in them than you want, as well. But if you’re in a hurry or just don’t have the patience to cook your own, don’t skip over this recipe, just use canned. Your body will be happy that you’re enjoying a plant-based meal this week!

This is one of those quick to assemble recipes that costs very little to make, too, while still keeping lunch interesting. I saw a chickpea salad bowl at a swank café in my neighborhood for $10, so think of the money you could save by making your own food every week, instead of eating out: $50/week, $200/month, $2400/year…let that figure sink into the ol’garbanzo. Making your own lunch is worth it; I firmly believe that there’s no such thing as an exquisite grab it and go work lunch except, of course, the ones you make yourself. All you need is a little time and baking soda.

-Amy at Flatout

Serves: 1
Prep Time:
Cook Time:

Spiced Chickpea Wrap

WW® SmartPoints® value: 4 per serving


  • ½ cup canned no-salt-added chickpeas, drained and rinsed
  • 2 teaspoons tahini
  • Juice of ½ lemon
  • ½ clove garlic, minced
  • Pinch red chili pepper flakes
  • ⅛ teaspoon cumin
  • Freshly ground black pepper to taste
  • 2 tablespoons fat-free plain Greek yogurt
  • 2 fresh mint leaves, chopped
  • 1 tablespoon chopped fresh parsley
  • 1 Flatout Light Original flatbread
  • 1 egg, hardboiled and sliced
  • 1 cup baby spinach


1.In a small bowl, mash chickpeas with a fork. Mix in tahini, lemon juice, garlic, pepper flakes, cumin, and pepper.
2.In another small bowl, combine yogurt, mint, and parsley.
3.Assemble wrap by spreading chickpea mixture onto flatbread. Then layer on egg slices and baby spinach. Top with yogurt sauce. Roll up flatbread beginning at rounded end, and slice in half.

Rate and Review

  1. Michele July 28, 2017 at 2:14 am #

    What is tahini & where can it be bought?

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