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Tikka Masala Wraps

Vegetarian Tikka Masala Wraps start with soft, warmed pita that gets loaded with Indian-spiced chickpeas, crunchy veggies, and the best cilantro-mint sauce. 
Course Dinner, lunch, Main Course
Cuisine Healthy, Vegetarian
Keyword tikka masala wraps, vegetarian wraps
Prep Time 20 minutes
Cook Time 14 minutes
Total Time 34 minutes
Servings 4 wraps
Calories 289kcal
Author Chelsea Lords
Cost $8.94

Ingredients

Tikka Masala Chickpeas

  • 2 cans (15.5 oz; 439g EACH) chickpeas/garbanzo beans
  • 3 tablespoons olive oil
  • 2 teaspoons garam masala
  • 1 teaspoon each: paprika, ground ginger, chili powder, turmeric, salt, cumin
  • Optional: 1/2 teaspoon white sugar

Sauce

  • 1/4 cup (9g) fresh cilantro
  • 1/4 cup (7g) fresh mint
  • 1/2 cup (112g) good mayo
  • 1-2 large limes (2-1/2 tbsp juice; 1/2 teaspoon zest)
  • 1 teaspoon minced garlic
  • 1 tablespoon each: olive oil, diced jalapeño

For serving

Instructions

  • HEADS-UP: Turmeric can dye surfaces and sheet pans, so be careful/aware using this spice. To avoid the coloring on sheet pan, line pan with parchment paper. We haven't had a problem with it dying our air fryer, but it could happen.
  • PREP: See Note 2 for air frying directions; otherwise, preheat the oven to 400 degrees F (200 C). Drain and rinse chickpeas and then dry in a salad spinner or with paper towels (wet chickpeas won't roast as nicely). Generously grease a sheet pan (I use a 15x21-inch pan) with cooking spray.
  • CHICKPEAS: Add chickpeas to the prepared sheet pan. Drizzle on oil, add all the seasonings (and sugar if using). With your hands, toss everything until well coated (there are a lot of spices -- this is intended); spread the chickpeas out in an even layer (not overlapping) on the tray. Roast for 18-22 minutes, shaking the tray at the halfway mark. (We like them best at 20 minutes.) Roast until they're crisp, but not hard. Remove and set aside.
  • SAUCE: Meanwhile, add the sauce ingredients to a small food processor or blender. Season to taste with salt, I add a heaping 1/4 teaspoon. Blend until smooth and then transfer to a covered container and refrigerate until ready to use.
  • ASSEMBLY: Char 4 pitas/naans (optional -- see note 3). Chop the lettuce and add to a large bowl. Toss with about 1/3 cup of the sauce until well coated. Divide saucy lettuce between the 4 charred pitas and top each pita with 1/4th of the chickpeas. Add any veggies you'd like (Note 1) on top. Drizzle some more sauce on everything and enjoy promptly! These are messy and the chickpeas fall out -- so serve with a fork to help scoop what falls out back into the pitas!

Video

Notes

Note 1: Veggies: Use whatever veggies you'd like; I'd say English/Persian/mini cucumbers are a must (we love the crunch/crispness!), but the rest are optional. We add diced cherry tomatoes, diced red onion, and a thinly sliced ripe avocado -- but that's up to you.
Note 2: Air fryer chickpeas: Heat the air fryer to 390 degrees F. Toss chickpeas, olive oil, and seasonings in a bowl until well coated. Put the chickpeas in the air fryer basket in one even layer (if they're overlapping, they won't fry as nicely -- fry in batches if needed) and cook for 10-16 minutes (we like them best at 14 minutes) or until crisp, but not hard. Shake the air basket at the halfway point to ensure even frying.
Note 3: Char pita or naan: Spray both sides of the pita or naan with olive oil cooking spray and "grill" on the stovetop over an open flame (on medium heat) until slightly charred, about 10-15 seconds per side (flip with tongs). Once charred, immediately fold in half and cover with a clean towel until ready to serve. Alternatively, warm in a skillet over medium heat until warmed through or (covered with a damp paper towel) in the microwave.
Nutrition information does not include toppings, as they will vary.

Nutrition

Serving: 1serving | Calories: 289kcal | Carbohydrates: 30.5g | Protein: 11.1g | Fat: 14.9g | Sodium: 623.8mg | Fiber: 9.9g