These Chickpea Curry Wraps are sooooo good. They are perfect to make ahead, pack for lunch and have ready to go for busy days. The combination of flavors is so delicious – a little sweet, spicy and salty. I use 100% sprouted whole grain tortillas from Food for Life brand to wrap up this homemade salad mixture. These tortillas are 100% organic, non-GMO, a great source of complete protein and a favorite staple around here. I also show you how to make chickpeas from scratch (not from a can – although you can still use canned, as long as the can is BPA-free) in a video below.
And for those of you who don’t like curry, I’d challenge you to try this recipe and see what happens. I think you’ll be pleasantly surprised.
- ¾ cups dry chickpeas (or one 15 ounce can cooked, rinsed and drained)
- ½ red pepper, chopped
- ¼ cup cilantro, chopped
- ¼ cup raisins
- 2 large sprouted wheat tortillas (gluten free option: use gluten free tortillas)
- 2 cups baby spinach
- Dressing:
- ½ lime, juiced
- 1 teaspoon curry powder
- 1 teaspoon honey (vegan option: use 1 teaspoon coconut nectar)
- 2 tablespoons extra virgin olive oil
- salt and pepper, to taste
- You can use canned chickpeas or make them by soaking dry chick peas over night in water.
- Drain and rinse soaked chickpeas and place them in a large pot.
- Cover chickpeas with 2 to 3 inches with cold water.
- Cook over high heat and bring to a boil; lower heat and simmer, covered, until softened, about 1½ hours.
- In a large bowl, mix together cooked chickpeas, red pepper, cilantro and raisins.
- In a separate small bowl, whisk together dressing ingredients.
- Add dressing to chickpea mixture and stir well. Let sit for 30 minutes to develop flavors or refrigerate to eat at a later time.
- Add half of the mixture to each tortilla and top with one cup of baby spinach. Roll tightly and enjoy.
Watch me make these on NBC’s Charlotte Today below! A big thank you goes to Whole Foods Charlotte for supplying the ingredients.
Hope you enjoy the recipe!
Vani
P.S. This recipe is taken straight from the Food Babe Eating Guide program. Each month members get a whole new set of Food Babe approved menu items, recipes, a grocery list and bonuses! You can check it out here if you are interested in joining and supporting a healthy organic lifestyle and all the work we do at FoodBabe.com.
Thank you for the recipe, but you need to be more careful with providing correct time information. “Total time” means from start to the ready to eat product. Your recipe suggests: “Cook … about 1½ hours” and later on “Let sit for 30 minutes to develop flavors” – with these two elements (I even do not mention the overnight soaking) the total time cannot be claimed as “10 minutes”
Also, it would be nice if you provided nutrition totals per serving.
Thanks for the heads up – That was an error and now been corrected! 🙂
actually, Grisha, the “total time” could be 10 minutes. if you use canned chickpeas, which was provided as an option.
Sarah, even using canned chickpeas still have a suggested “30 minutes to develop flavors.” Moreover, the way the recipe is written doe not provide a clear instruction that ONLY dry chickpeas should be cooked after soaking them. I agree that it is possible to make the whole wrap in 10 minutes, but I doubt that the taste would be anywhere near what the recipe authors have in mind…
Grisha , instead of complaining about how long it takes. Why don’t you just be happy that at least they are a healthy food. My goodness!!
I think you are misunderstanding Grisha. As I see it, she is not complaining, she is just making sure information given out is complete and accurate.
People like this are often perceived as being critical when it is actually their way of being helpful. The world needs this kind of person as it does the type of person you are.
Dennis said it very well, thank you Dennis! Just one correction (in line with what Dennis said about me): I am “he” and not “she” 🙂
Other than that, indeed, I was not complaining at all whatsoever. Norma, sorry that you misunderstood me 🙂
Hey Vani!
Looks delicious!
Previously you mentioned Marie Forleo, and I’ve just been hooked on her site ever since! Did you participate in her B-School, or do you just follow her in other ways?
Thanks Vani!
I just watched her videos 🙂
Rachel: where r u? I am in CT. Interested in Marie’s program as well. [email protected]
Loved the video on how to make these, very helpful. I love that you can get dried chickpea. Thank You
http://www.laramealor.com/new-paths-to-the-fountain-of-youth-2/
Thanks! You rock food babe!!!
Wow! Wraps have recently become my new weakness. I will have to give these a try!! Thanks….
Those food for life tortillas are amazing… I discovered them through Food Babe, and I am obsessed!
These look great! Will give them a try.
When I soak the chickpeas overnight, I don’t need to cook them more than 20-30 min
Can’t wait to try these, they look amazing!! Question how do you wrap the tortillas to look so nice, When I use the sprouted tortillas they literally break apart and don’t roll nicely?
If you let them come to room temperature before using, they will be much more pliable. Good luck!
If you heat the tortilla for about 15-20 seconds before filling and wrapping it will wrap without falling apart.
What brand tortillas do you recommend? Recipe looks yummy!! Thanks for sharing 🙂
Food For Life!
Thank you 🙂
Hi Annalisa – we like Ezekiel Brand and you can find them in the freezer section.
Thank you 🙂
I have looked for these in the freezer section of several stores and haven’t been able to find them – do you know which stores in Charlotte carry these wraps? Thanks!
Hi Crystal – you can definitely find them at Whole Foods and I think Earth Fare and Healthy Home Market too.
Hi,
Sounds wonderful but bell peppers don’t like me, any suggestions for a substitute?
Maybe carrots?
Try Peppadew peppers. I have the same problem with bell peppers and the Peppadews are fantastic tasting. We get them from the Mediterranean Food Bar at Wegman’s Markets, but they should be available at any Mediterranean market.
Hi there…thanks so much for this, can’t wait to try this! I have a tip for you and your readers…I vastly prefer the taste and texture of home cooked chickpeas vs. canned, so what like to do is cook a big batch of chickpeas, then I freeze them in 1 3/4 cup portions. Each of those portions equals a can of chickpeas, and no BPA! I just take out a portion out of the freezer before I go to bed and they’re defrosted by morning.
Great suggestions – Thanks!
This sounds fantastic — and will use canned bean for this recipe.
Vani you could use a pressure cooker for the chick peas and when you add a tea bag to it the time for cooking gets shortened
Can’t find the video about the chickpea wraps.
It is at the bottom of the post. It might be slow to load. Here’s the direct link in case you need it: http://www.wcnc.com/charlotte-today/inside/Curried-Chickpea-Salad-Wraps-245819701.html
A gluten free version?
She put it in her ingredients list. Option for wheat free.
I would also stay away from wheat/gluten.
Do you happen to have the nutritional information for this recipe? It looks delish!! 🙂 Many thanks – I find your recipes quite inspiring!
I’m going to make this and wrap it in romain lettuce
Personally I have told all my patients to stay away from Spinach. Most of it comes from California and is exposed to radiation. Spinach, Kale and most greens soak up radiation which is not good right now with Fukushima exposure.
But the rest of the recipe looks great and chickpeas are so much better for you then GMO corn traditionally used in a recipe like this. Thanks for all you do in this fight.
Hi Dr. Zenia
if the spinach & kale is organic is that ok?
what greens absorb less radiation?
thanks
Unfortunately no, organic does not mean non radiation , they are not testing for radiation. I have patients in California that we’re doing a lot of spinach drinks that now have nodules on their Thyroid. Please don’t do spinach right now, I miss it too.
Look up greens that absorb radiation and foods that don’t.
Dr. Richler – I use lot of spinach and kale in smoothies. If they are not grown in California, is it safe to assume they are ok? Thanks.
If they are not grown on the west coast or you are growing your own you should be fine.
Dr. Richler,
Is the reason you’re seeing more thyroid nodules because spinach is the most palatable way to get people drinking green smoothies or because they are patients who live in CA? Have you seen similar responses in relation to patients drinking smoothies made with other greens?
Thanks!–
jenny rothkopf, m.d.
Not necessarily, It just happened to be they were doing a lot of spinach and I have mostly seen this in California where they are getting it from the food, air and water.
No I have not seen the same thing with other greens or greens that are not from California.
Have you treated patients for exposure to GMO? If so, please describe from your own experience
You basically have to reset and heal the whole digestive system, everyone is different on how they have been affected. The GMO food is literally eating holes in the digestive system. The stomach and or colon need to be treated and the enzymes and probiotics need to be replaced.
So what you are saying is that you actually have diagnosed and treated patients for exposure to GMO? Irrefutable proof? If so, you are going to be a multi-millionaire because the trial attorneys will need a witness.
Hi, Foodbabe!
thanks for the recipe, I love chick-peas and always cook them with a bit of thyme and they turn out wonderful!
Love the suggestion to mix them up with something sweet. My mother has diabetes so I need to avoid some of the ingredients. Any suggestions?
Thank you!
I love that you posted this recipe. I also love your passion for REAL food.
It just so happened that I had all of these ingredients on hand. Except for the olive oil & raisins, so I substituted avocado oil & dried cranberries….It was delicious! 😀
Here’s an alternative to soaking dry beans overnight that works well:
Rinse 1 cup of dry beans, then put them in a large pot with plenty of water. Bring to a boil, let boil for 2-3 minutes, then remove from heat and let them sit for an hour with the lid on the pot. After an hour, rinse the beans again and put back in pot with fresh water. Bring to a boil again, then reduce to low and simmer for aprox. 2 hours for chickpeas, 1 to 1.5 hours for black beans. Save the water they cooked in and store the beans in that water. You can make a large pot, and then freeze smaller portions of the chickpeas, for days when you don’t have time to cook dry beans. This method works well – I haven’t soaked beans overnight in years.
That’s a great tip Dave – I can’t wait to give that a try!!
Carrie, the important thing to remember is to dump the soaking water and not cook them in that water. Water for soaking, new water for cooking.
Looks and sounds great, can’t wait to try them. I was glad to see you mention gluten free since gluten is the single biggest destroyer of the digestive system out there. As Im sure you know, gluten is not digestible by humans, which includes barley, wheat and rye as well as wheat. Also our water should be filtered as well, with the fluoride and other harmful chemicals that our loving government puts into our drinking water.
Thanks again, YOU ROCK!
Andy
Thank you Food Babe. I will make this Wraps ASAP. Love you for all your work and caring about all of us.
Thanks FB, that looks delicious and they are huge!! My goodness they will fill me up that is for sure.
Thanks for all of your insight and hard work at helping us stay healthier.
The wraps have gluten . From all the information I have read states that all wheat in our country is GMO now. Wheat slowly but surely makes us sick. Do not have concern about wheat in your diet.
Smart,stay away from wheat. Its a killer. Dont know why wheat is on a site where people are trying to be healthy.
GMO in what way there Connie Hoyle? GMO in that wheat is Roundup tolerant? GMO in that wheat is worm resistant? GMO in that it has been hybridized like most every other vegetable and fruit you eat has been hybridized? Just wondering which GMO you are talking about so I’ll know which one it is I can shoot down for you. Since I’m not going to be around much I’ll do it now. Wheat is not Roundup tolerant. Roundup will kill it graveyard dead. So it’s not that one. Occasionally I’ll have to spray my wheat for worms with a pyrethroid. So it’s not the second one. BTW, some pyrethroids are approved for organic crops. Guess it’s the third one. Since it’s the third one, you should not eat any fruits or vegetables, organic or not, since they are all GMO. Unless you are eating a certified heirloom one of course. Your options are extremely limited. Good luck.
Will it still have good flavor if you leave out the peppers? I cannot even smell them without feeling sick.
Yes of course… maybe add carrots or another vegetable you like.
Great! Thanks!
I have been following you since the beginning of your blog and am so happy you are making progress in the fight for better foods. Love this recipe. Ignore the critical you are making a difference and I love it!
Hey vani,
just wanted to thank you again for the warning of dough conditioners. in fact we have been baking our own bread and rolls for sandwiches and burgers. so the haters can rail for poison all they want, iwill eat what I choose!
Those look great but, can you recommend tiny pieces of pork or beef for us guys in lieu of the ….chickpeas?.. (what the heck are those?)..lol.
These look great….but will not work so great with gluten free tortillas that I have found. They just fall apart. What I usually do is pack big leaves of romaine lettuce separate, then assemble right before I eat. I wish I could find a wheat free wrap that held up, but wheat is pretty magical that way. Anyone else out there find anything that works? I would even be willing to make it myself if it did!
In India we use a lot of gluten-free products to make tortilla like pearl millet and potato. Check out one of my favorite gluten-free recipe sites!
http://www.tarladalal.com/recipes-for-gluten-free-recipes-665
Hi Jenna,
My wife and I have turned upside down what we now eat, after discovering both
Dr. Pearlmutter’s website and the Food Babe. In reading Vani’s website today,
I discovered her receipe for the “Chickpea Curry Wraps”. They sound wonderful.
I was concerned however, about the use of tortilla wraps, given that they probably have gluten (from the GMO modified wheat). I checked out the website you recommended (tarladalal.com) and it looks great. But I couldn’t find an exact receipe that would work for gluten free tortillas or a suitable substitute.
Is there any one or two that you particularly recommend? Any specific suggestions would really be helpful.
Thanks so much.
Cliff (Boca Raton, Florida)
IS this true?
http://www.realfarmacy.com/usda-organic-labels-no-longer-trustworthy/
I was a former vegan and super picky about what went into my body. Now that I have a baby with special needs, I’m even more cautious about what I’m feeding her in my breast milk. This shouldn’t be so hard!!!!
Nicole
Delicious and healthy recipe. Try these recipes of chia http://www.leanonlife.com/food-trend-alert-4-recipes-for-chia/
Hi Vani,
Wish I could hear what you were saying on a video cause I’m deaf. 🙁 I’d be appreciated if you can put a closed caption on it. It’s ok if not but I will try your recipe how it turns out. Looks good. 🙂
Hi Vani! I just love your site and enjoy everything you do! I am in Hyderabad, India and I don’t have the same ingredients as you do (tortillas, curry powder-we have our own mix of leaves and spices that is similar) I used whole wheat gmo free atta roti and regular spinach and it turned out lovely! Thanks for your creativity in the kitchen!
Wheat is linked to diabetes and many health problems(wheatbellyblog.com). I would stay far away from all wheat(bread,soy sauce,and others)
Sounds very yummy. Do you have the nutrional informaiton for this recipe? Thanks!
I viewed this recipe yesterday, and prepared it last evening! Absolutely delicious and satisfying! My daughter brought one to school for lunch today 🙂 Thanks, once again, for sharing!
Love hearing this! Thank you Susan.
I will definitely be giving this a try. I’ll use gluten-fee bread but otherwise the ingredients look great! Thank Food Babe for everything you do. You are amazing!
Food babe you smart and sexy helping out the people by working hard to put subway on the spot with their chemicals their using hopefully it opens other fast food places to stop doing that to…keep up the good work girl.
Hi have just found your excellent website via Dr Mercola..love his site…life-changing and very addictive by the way – and am sure yours will prove equally compelling. However from just looking at your chickpea wrap thingy you mentioned a-commercial product that may be hard to find in the UK..sprouted wrap tortillas? ..any way round this? Keep up good work and look forward to investigating site further…
Made these chickpea wraps last night for lunch today. I ate one last night, they were so surprisingly good. Thank you so much for this recipe. I also made homemade flax tortillas to wrap it in. Recipe is here: http://www.nuts.com/recipes/flaxseed-tortillas.html
Keep those healthy lunch ideas coming! Thank you so much for helping me try something I probably wouldnt of otherwise and I LOVE it!!
You are wonderful!!! I love all of your recipes. You are my go to website every day as I decide what to make for dinner for me and my family. I am Indian and this recipe was delicious. I followed the recipe exactly and it was perfection!!!Thank you so much for all that you do to help us live in a healthier world….
Hi I am new to this site, and love the recipes, but could you please provide the nutritional information on your recipes. In particular the amount of grams of fat, protein, carbs, & fiber per serving size. Yes I know I said grams. You probably have guessed I am Canadian. I am also a weight watcher member and that’s the information required to figure out the number of points per serving.
I haven’t tried this recipe yet, so can’t really give it a rating yet.
Weight watchers suck. I am also canadian(ottawa). I see some of there products at loblaws with wheat,white sugar. Simply garbage.
Vani,
I would love to hear what supplements and foods you make sure that you have every single day. I’m really trying to eliminate frozen foods and to eat as fresh as often as I can. And I’m curious to know what vitamins/minerals I need to put into my body each day.
Thank you for all you do!
I thought I didn’t like curry, but I decided to try this because you said it might change my mind 🙂 I loved it and I’ve made them twice this week! I used white beans the second time, but I think the chickpeas taste better. I added extra fresh lime juice because I love it. I also chopped up fresh spinach and baby arugula and mixed it in so that it would also be coated in dressing – so good!
Thank you for your recipes and your help to make our food safe!
Don’t leave a bowl of roasted chick peas near me, especially if you want some. They’ll be gone in 3 seconds. Ha ha! LOVE 🙂
Your web site is great. Having said that your chickpea wrap looks good, but the flour wrap is that – flour. Please read the book Wheat Belly – great book and an eye opener.
Also, cinnamon from India – ceylon – is the only type to eat. Research this item to see why.
Be Well
I wanted to bring awareness of Trader Joe’s in the state of Washington. Recently, Monsanto paid millions to propagandize against labeling GMO’s. Now, Trader Joe’s has decided to add “Natural Flavorings” as an ingredient. As we all know “Natural Flavorings” can, and most always do, contain anything. MSG, TBHQ, Sodium Nitrite, Sodium Metabisulfite….you get the picture. I just finished a lengthy email, to there company explain this, and that I was formally requesting that they do one of 2 things. Remove Natural Flavorings from their “Organic” food products, or reveal what the actual ingredient is, to allow customers to choose if they want to buy or not. I am posting this to bring awareness, in hopes that all of you will do the same. Also, update on Subway, since they agreed to take out the “Rubber” from their bread, they have now made a new sandwich, that has GMO corn made Frito’s on it. So I think Safeway should be boycotted, they obviously care little for their “Fresh” food.
Thank you
Rob….awesome recipe, by the way.
I wrapped mine in a large collard leaf. Tasty!