Recipes Savoury Recipes Vegan Vegetarian

Channa Wrap Recipe (Vegetarian)

Non-vegetarians, never fear! You won’t even miss meat with this recipe. The chickpeas are so filling (and spicy) that you’ll be entirely full. I like my food spicy. Really spicy. So feel free to reduce the spice amounts- reducing the amount of Madras curry powder would be a good start.  
 wrapchickpeaschanna wrap

Channa Wrap
Serves 4
Prep Time
15 min
Cook Time
1 hr 10 min
Prep Time
15 min
Cook Time
1 hr 10 min
1929 calories
295 g
0 g
61 g
64 g
10 g
1242 g
4992 g
15 g
0 g
43 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 1929
Calories from Fat 527
% Daily Value *
Total Fat 61g
Saturated Fat 10g
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 32g
Cholesterol 0mg
Sodium 4992mg
Total Carbohydrates 295g
Dietary Fiber 22g
Sugars 15g
Protein 64g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 tbsp olive oil
  2. 2 cups diced onions
  3. 2 cloves garlic, minced
  4. 1/2 chile pepper, seeded and diced
  5. 1/2 a red or orange bell pepper
  6. 2 teaspoons of ginger
  7. 3 tbsp Madras-style curry powder
  8. 1 tsp ground cumin
  9. 1/4 tsp cayenne
  10. 1 tsp salt
  11. cracked black pepper to taste
  12. 2 cans of chickpeas in water
  13. 4 8-inch whole wheat tortillas
  14. arugula (rocket, to my English readers)
  1. Heat the oil in a deep skillet over medium heat. Add the onions and cook until translucent and softened, about 8 minutes. Add the garlic, chile pepper, bell pepper and ginger. Cook for 2 minutes, stirring frequently. Add the curry powder, ground cumin, cayenne, turmeric, and salt. Stir well.
  2. Add the chickpeas plus enough water to barely cover (about 3 cups) to the pan. Bring to a boil, then lower the heat and cook at a gentle simmer, stirring occasionally, until most of the liquid evaporates and the sauce thickens, about 50-60 minutes.
  3. Taste for salt and seasoning.
  4. Place 1/4 of the chickpea mix inside a warmed tortilla. Top with a large handful of arugula and fold into a wrap.
Adapted from Chef Marcus Samuelsson
Rhyme & Ribbons
 I hope you enjoy! 

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  • That’s a great idea with chickpeas. Wish I knew this earlier. Yesterday was the full moon day (the fifteen of a lunar month) and my family ate vegetarian food on this day.

    • Do you always eat vegetarian on the full moon day? (Pardon my lack of knowledge about it!)

      • Yes, we often eat vegetarian food on the full moon day (the fifteen of a lunar month) and go to the pagoda.

  • I think it would be a good idea to eat this for breakfast. Not because it’s particularly breakfasty, but it’s prime brunch time and I want this now. Looks DELICIOUS. (I love the spicy hit too!)

    • Here’s a secret: I almost always end up eating leftovers for breakfast on weekdays. It’s just too easy. x

  • Yum, this does look good, although I’m such a baby when it comes to spicy food – I think I would have to tone it down a little. Such a great idea for a meatless meal though. xxx

  • Mmm, this looks amazing! I love spicy food.

    I’m glad you specified that arugla is rocket because I would have had no idea (even though it’s called Rucola in German, which is sort of similar).

    • It packs quite a spicy kick! For ages whenever I saw “rocket” on menus I didn’t order it because I had no idea what it was and then once I tried some, all the pieces fell into place and I realised. Doh! It’s the same thing as arugula! x

  • YUM YUM YUM YUM YUM. I’m not vegetarian but usually make about 40% of our meals vegetarian/vegan. And I love spicy food. Definitely making this soon!

    • Thank you! I’m not vegetarian either. I just enjoy days not eating meat, plus it’s cheaper. Let me know what you think if you do make it! x

  • We are on a big spicy food kick lately so these sounds right up our alley!

  • sounds sooo good! I just made a small crockpot of chickpeas, made it into hummus, and ate the whole thing in two days. I now don’t want to eat them for months, BUT when I do, I want to try this 🙂

  • Thanks Sara!!! x

  • Mmm tasty! I’ve never eat chickpeas, I kind of hate peas and beans. Maybe I’ll be that person who substitutes the chickpeas for chicken 🙂

    • Do you like hummus though? Chickpeas kind of just taste like a bean-like version of that. (Not like peas at all, I promise. But maybe a little like beans.) xx

      • Nah, I’m not a big fan… but can’t say I’ve had too much to make a full decision 🙂

  • These look delicious! I love “spicy” food, but I’ll definitely have to hold back on the spices for this one. I’m not so good when it comes to things that are actually like hot spicy. Chicken Biriyani is about as hot as I can handle! lol 🙂 x

  • Helena Lopes

    I love this kind of posts! Looks so delicious 🙂


  • Ana Valentin

    GAH, as a new vegetarian I need to try this out as soon as I get access to a kitchen, Chick peas are now my THING. Like they were ok before, but suddenly they’re my end all be all! Great post, much love

    • When I first had chickpeas I just thought they were bland and boring, but now I think they are little fluffy balls for soaking up all things good! x

  • Interesting but not to my liking

  • Debra Carr

    This looks delicious and I just happen to have a can of chickpeas in the cupboard, how lucky is that!

  • Awesome! If you do try it, let me know what you think! x

  • This sounds like it was invented specifically for grey winter lunchtimes!