Description
These Roasted Cumin Chickpea Salad Wraps offer a vibrant and healthy meal option, combining spiced chickpeas, crisp vegetables, and a tangy pomegranate-tahini drizzle. They’re perfect for a light lunch or dinner and are easy to customize to your liking.
Ingredients
Scale
- 400g (14oz) Canned Chickpeas, Drained and Rinsed: Provides protein and fiber.
- 2 Tbsp (30ml) Olive Oil: For roasting and dressing.
- 1 tsp (5g) Ground Cumin: Adds warmth and earthiness.
- ½ tsp (1g) Smoked Paprika: Introduces a smoky flavor.
- ¼ tsp (1g) Black Pepper: Enhances other flavors.
- ½ tsp (2g) Sea Salt: Enhances flavors.
- 1 Small Red Onion, Finely Diced (≈70g / 2.5oz): Adds a sharp bite.
- 1 Medium Carrot, Grated (≈80g / 3oz): Adds sweetness and crunch.
- ½ Cucumber, Diced (≈75g / 2.5oz): Provides coolness and crispness.
- ¼ cup (15g) Fresh Parsley, Chopped: Adds herbaceous flavor.
- Juice of 1 Lemon (≈30ml / 2 Tbsp): Adds zestiness.
- 3 Tbsp (45g) Tahini: Forms the base of the drizzle.
- 1 Tbsp (15ml) Pomegranate Molasses: Adds a tangy-sweet flavor.
- 1 Tbsp (15ml) Warm Water: Adjusts drizzle consistency.
- 2 Tbsp (30g) Pomegranate Seeds: Adds sweetness and color.
- 1 Tbsp (10g) Toasted Pine Nuts: Provides crunch and nutty flavor.
- 4 Large Whole-Wheat Tortillas or Wraps (≈10in / 25cm diameter): Provides a healthy base.
Instructions
- Roast Chickpeas: Toss chickpeas with cumin, paprika, pepper, and salt; roast at 200°C (400°F) for 20-25 minutes.
- Make Drizzle: Whisk tahini, pomegranate molasses, water, and salt until smooth.
- Assemble Salad: Combine roasted chickpeas with onion, carrot, cucumber, parsley, and lemon juice.
- Dress Salad: Drizzle with pomegranate-tahini sauce and toss.
- Wrap It Up: Spoon salad onto tortillas and roll tightly.
- Garnish & Serve: Slice wraps and garnish with pomegranate seeds and pine nuts.
Notes
Roasting chickpeas intensifies their flavor and creates a crispy texture. Prepare ingredients ahead of time for quicker assembly.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Lunch
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 450 kcal
- Sugar: 15 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 15 g
- Cholesterol: 0 mg
Keywords: chickpea,salad,wrap,vegetarian,healthy,cumin,pomegranate,tahini,mediterranean,lunch