Chickpea Caesar Wraps
A crunchy, protein-packed wrap featuring smashed chickpeas, crisp romaine, creamy Caesar dressing, and Parmesan. Perfect for a quick, satisfying lunch or easy meal prep.
Equipment
- 1 Food processor
- 1 Large Pan
- 1 Spatula
- Measuring Spoons and Cups
Ingredients
Smashed Chickpeas
- 425 g 15 oz canned chickpeas, drained and patted dry
- ¼ medium white onion
- 1 Tbsp all-purpose flour
- ½ tsp garlic powder
- ½ tsp salt
- ½ tsp smoked paprika
- 2 Tbsp olive oil
Caesar Wraps
- 2 large tortilla wraps
- 2 handfuls chopped romaine lettuce
- 2 –4 Tbsp Caesar dressing
- 2 Tbsp grated Parmesan cheese
Instructions
- Prepare the Chickpeas: Begin by draining your canned chickpeas thoroughly. Pat them completely dry using paper towels to remove any excess moisture. Dry chickpeas are essential for achieving the perfect texture in your wrap, as excess liquid can make the chickpea mixture too soft to hold together.
- Chop the Onion: Take ¼ of a medium white onion and chop it roughly. The onion will add a subtle, savory flavor to your chickpea mixture, balancing the spices and dressing.
- Blend the Chickpea Mixture: Add the drained chickpeas and chopped onion to a food processor. Sprinkle in 1 tablespoon of flour, ½ teaspoon of garlic powder, ½ teaspoon of salt, and ½ teaspoon of smoked paprika. Blitz the mixture until it forms a thick, slightly sticky dough. Stop and scrape down the sides as needed to ensure even blending. The mixture should be thick enough to hold its shape on the wrap but still soft enough to spread easily.
- Scoop the Chickpea Mixture onto Tortillas: Lay your tortilla wraps flat on a clean surface. Divide the chickpea mixture evenly between the two wraps. Scoop each portion onto the center of the tortilla, forming a rough rectangle or circle depending on your preference.
- Spread the Chickpea Layer: Using a spatula or the back of a spoon, gently spread the chickpea mixture across the tortilla. Leave a small border around the edges (about 1–2 cm) to make folding easier later. This even layer ensures that each bite has a balanced chickpea-to-wrap ratio.
- Heat the Pan: Place a large pan on the stove over medium heat. Add 2 tablespoons of olive oil and let it warm until shimmering. This will give the chickpea layer a golden, crispy exterior without sticking to the pan.
- Cook the Chickpea Side: Carefully transfer one wrap, chickpea-side down, into the pan. Press lightly with a spatula to ensure even contact with the pan surface. Cook for 8–10 minutes, checking occasionally to prevent burning, until the chickpea layer turns golden brown and slightly crisp.
- Flip the Wrap: Once the chickpea layer is cooked, it’s time to flip the wrap. If it feels fragile, place a plate or cutting board over the pan, hold it securely, and invert the wrap so it lands smoothly on the plate. This technique helps the chickpea layer remain intact.
- Add the Fresh Ingredients: Arrange 2 handfuls of chopped romaine lettuce over the cooked chickpea layer. Drizzle 2–4 tablespoons of Caesar dressing evenly over the greens. Sprinkle 2 tablespoons of grated Parmesan cheese on top. These fresh ingredients add crunch, creaminess, and that classic Caesar flavor we all love.
- Fold and Roll the Wrap: Fold the sides of the tortilla over the filling.Starting from the side closest to you, roll the wrap away firmly but gently to contain all the ingredients. Press lightly as you roll to ensure nothing falls out.
- Slice and Serve: Use a sharp knife to cut the wrap in half diagonally. Serve immediately while the chickpea layer is warm and slightly crispy. For meal prep, wrap each portion in parchment or foil and store separately from any additional dressing to prevent the lettuce from wilting.
- Storage Notes: These wraps are best enjoyed fresh, but if storing, keep the dressing separate and add it just before eating. The chickpea mixture holds well for up to 24 hours in the fridge, making it ideal for quick lunches or on-the-go meals.
Notes
- These wraps are best eaten fresh for maximum crunch, but the chickpea mixture can be prepared in advance.
- To make this recipe vegan, use plant-based Caesar dressing and vegan Parmesan cheese.
- Adjust the amount of Caesar dressing to your taste; less dressing keeps the wrap lighter.
- For extra crunch, lightly toast the tortilla before spreading the chickpea mixture.
- Leftover chickpea mixture can be used as a salad topper or sandwich filling.
