Indian Spiced Chickpea Wraps |
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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 4 |
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Raita, an Indian condiment made with yogurt, elevates this vegetarian dish into a satisfying gourmet wrap. I sometimes substitute diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia Ingredients:
raita: |
1 cup (8 ounces) reduced-fat plain yogurt |
1/2 cup drained unsweetened pineapple tidbits |
1/4 teaspoon salt |
1/4 teaspoon ground cumin |
wraps: |
2 teaspoons canola oil |
1 small onion, chopped |
1 tablespoon minced fresh gingerroot |
2 garlic cloves, minced |
1/2 teaspoon curry powder |
1/4 teaspoon each salt, ground cumin and ground coriander |
1/4 teaspoon cayenne pepper, optional |
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained |
1 cup canned crushed tomatoes |
4 whole wheat tortillas (8 inches), warmed |
3 cups fresh baby spinach |
Directions:
1. In a small bowl, mix raita ingredients; set aside.
2. For wraps, in a nonstick skillet coated with cooking spray, heat oil over medium-high heat. Add onion; cook and stir until tender. Add ginger, garlic and seasonings; cook and stir 1 minute longer.
3. Stir in chickpeas and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until slightly thickened, stirring occasionally.
4. Near the center of each tortilla, arrange spinach and chickpea mixture; top with raita. Roll up tightly; serve immediately. Yield: 4 servings (1-1/3 cups sauce).
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