Indian Spiced Chickpea Wraps Recipe
Indian Spiced Chickpea Wraps Recipe
  • prep: 15 min
  • cook: 15 min
  • total: 30 min
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  • servings:
  • Summary

    Raita, an Indian condiment made with yogurt, elevates this vegetarian dish into a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia

    Ingredients

    • 1 cup (8 ounces) reduced-fat plain yogurt
    • 1/2 cup 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 ground coriander
    • 1/4 teaspoon cayenne pepper, optional
    • 1 can (15 ounces) chickpeas, rinsed and drained
    • 1 cup canned crushed tomatoes
    • 3 cups fresh baby spinach
    • 4 whole wheat tortillas (8 inches), warmed

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 343 % Daily Value *
    • Total Fat: 16 g 24.32%
    • Saturated Fat: 2 g 12.33%
    • Trans Fat: 0 g %
    • Cholesterol: 3 mg 1.03%
    • Sodium: 1737 mg 72.36%
    • Calcium: 122 mg 12.19%
    • Potassium: 466 mg 13.32%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.21%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 9 g 36.12%
    • Sugar: 15 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 23.64%
    • Vitamin C 43.66%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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