Tuesday, January 8, 2013

Chickpea Wraps

I realized after writing my post on what I was going to make for Christmas that I never actually told you that I became a vegetarian this summer. Up to that point I did eat meat, although were rarely. The switch was really easy for me, but I did get a few strange reactions and the protein question. If you are not vegetarian you may not know what I mean, but if you are, my guess would be that you have to hear it over and over again, too.

But, what about protein? people ask. Oh well, sometimes I really have to keep myself together to not get annoyed, but I really try to be nice about it because I know you might have asked that same question a vegetarian before. I probably did, too. And I prefer to believe that people mean well.

I usually tell them that I know what I am doing, that they should not be concerned because protein does not just come from meat.

But I also realized that I had troubles eating enough protein throughout the day when I was away at university or work, and having to rely on the cafeteria there. I have started assembling a salad at the salad bar with at least on sort of legumes throw in, but I really don't want to eat the same thing every day, and my guess is that all you vegetarians out there feel the same about your daily lunches.
So starting today with this recipe for chickpea wraps, I want to start a new series of posts here, sharing recipes for vegetarian lunches throughout the next year.

Today's lunch is really easy to throw together. You can make the filling ahead of time, roll the wrap in the morning before going to work or assemble it at lunch just before eating.
Chickpeas are my favorite legume, and they pair really nicely with lemon and yogurt. Add some dill and celery and you have a really brightly flavored salad that wont leave you feel stuffed like the cafeteria meals you might have to endure, too.

Chickpea Wraps
Note: If you want to assemble the wrap in the morning, I'd suggest placing a big cabbage leave or something similar on top of the tortilla to keep it from getting soggy.
adapted from the Chickpea Wraps in Super Natural Every Day by Heidi Swanson

150g chickpeas, cooked (about 1 cup, 5 ounces)
1 shallot, finely chopped
1 stalk of celery, chopped
1 tbsp dill, chopped (I usually keep some dill in the freezer for this sort of thing, but fresh would be even better)
1 tsp mustard
2 tbsp yogurt plus more for assembling (1 tbsp)
1/4 tsp salt
zest of 1/4 lemon plus 1 tbsp lemon juice
2 whole wheat tortillas
2 handfuls parsley and celery leaves
4 dried tomatoes, coarsley chopped
(2 cabbage leaves, optional)

Add the chickpeas to a bowl and mash them lightly with a fork. Add the shallot, celery and dill and mix well. Stir together the yogurt, mustard, salt, lemon zest and lemon juice. Add to the chickpea mixture. Add a little more yogurt if it looks dry. Let this sit for at least 15 minutes, or up to two days.

On each tortilla, scatter a handful of the parsley and celery leaves. (If you do assemble it ahead of time, place the cabbage leave on top of the tortilla before scattering the leaves on top).
Top with 1/2 tbsp yogurt and half of the coarsley chopped dried tomatoes each. Spoon the chickpea salad on top of the greens and fold or roll the tortilla into a wrap.

Makes 2 wraps.


  1. Ah, the protein question. Wouldn't you think everyone knows the answer to that one by now? But no. :) These wraps look great--simple and delicious.

  2. Haha, even though I have never been a vegetarian and don't think I ever will be, I sympathize with you. I dislike when people don't give enough credit to non-meat sources of protein. Besides, during school I usually end up eating meat once or twice a week, so that's what I end up trying to rely on during those times. This lunch looks great---something I would love to make to pack for lunch when I get back to school. Excited for this new series!

  3. Hah, I can't actually remember whether anyone ever asked me that question when I was a vegetarian. Maybe I've just repressed those memories?

    Anyway, the chickpea wraps look delicious, and I'm looking forward to more on your lunches. The class that I'm auditing right now runs from 12-3, so I'm definitely going to have to eat lunch in class those days. (Who schedules these things? Don't they eat lunch?)