Tikka Masala Wraps
Vegetarian Tikka Masala Wraps feature soft pita stuffed with spiced chickpeas, crisp veggies, and a refreshing cilantro-mint sauce.
Servings: 4 wraps
Cost: $8.94
Equipment
- Large sheet pan (15" x 21") 15 x 21-inch
- Small food processor or blender
Ingredients
Tikka Masala Chickpeas
- 2 (15.5-ounce) can chickpeas also called garbanzo beans
- 3 tablespoons olive oil
- 2 teaspoons garam masala
- 1 teaspoon paprika
- 1 teaspoon ground ginger
- 1 teaspoon chili powder
- 1 teaspoon ground turmeric
- 1 teaspoon salt
- 1 teaspoon cumin
- 1/2 teaspoon granulated sugar optional
Sauce
- 1/4 cup fresh cilantro
- 1/4 cup Fresh mint
- 1/2 cup mayo
- 1 to 2 large limes
- 1 teaspoon minced garlic
- 1 tablespoon olive oil
- 1 tablespoon diced jalapeño
Instructions
- Turmeric can dye surfaces and sheet pans, so be aware when using this spice. To avoid coloring a sheet pan, line it with parchment paper. I haven’t had a problem with it dying the air fryer, but it could happen.
- See note 2 for air frying directions; otherwise, preheat oven to 400°F (200°C). Drain and rinse chickpeas and 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.
- Add chickpeas to the prepared sheet pan. Drizzle on oil and add all seasonings (and sugar if using). With your hands, toss everything until well coated (there are a lot of spices—this is intended). Spread chickpeas in an even layer (not overlapping) on the tray. Roast 18–22 minutes, shaking the tray halfway through. (I like them best at 20 minutes.) Roast until they’re crisp but not hard. Remove and set aside.
- Meanwhile, zest and juice lime(s) to get 1/2 teaspoon zest and 2-1/2 tablespoons juice. Add zest and juice to a small food processor or blender along with all sauce ingredients. Season to taste with salt; I add a heaping 1/4 teaspoon. Blend until smooth, then transfer to a covered container and refrigerate until ready to use.
- Char 4 pitas/naans (optional, see note 3). Chop 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 with 1/4 of the chickpeas. Add any veggies you’d like (see note 1) on top. Drizzle 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: Use whatever veggies you'd like; I’d say English/Persian/mini cucumbers are a must (I love the crispness!), but the rest are optional. I 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°F. Toss chickpeas, olive oil, and seasonings in a bowl until well coated. Put chickpeas in the air fryer basket in an even layer (if they’re overlapping, they won’t fry as nicely—fry in batches if needed) and cook 10–16 minutes (I 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 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 pan over medium heat until warmed through or (covered with a damp paper towel) in the microwave.
Nutrition Note: Nutrition information does not include toppings, as they will vary.
Storage: Store all the components of the Vegetarian Tikka Masala Wraps separately and assemble when ready to enjoy. All components will last for up to 3 days in the fridge.
Nutrition
Serving: 1serving | Calories: 289kcal | Carbohydrates: 30.5g | Protein: 11.1g | Fat: 14.9g | Sodium: 623.8mg | Fiber: 9.9g