Curried Chickpea Wrap

Curried Chickpea Wrap


This wrap is packed with flavour and colours!! A great way to get a ton of gut healthy ingredients into your diet all at one meal time. They say the best path to a healthy microbiome is to eat a minimum of 30 plants per week and this wrap has about 12!! With just one meal you're about half way there, pretty awesome!


Recipe notes:

MARINATE the chickpeas overnight if you can! The longer you leave these to soak up the flavours the better.

Increase the protein by switching the pita to a high protein wrap!

Don't like spicy? Skip the chilli powder and hot pickled chilli peppers. To substitute use pickles or pickled onions for the same zing without the kick.


Recipe makes 4 servings

Macros per serving:

479 cals - 11g fat - 74g carbs - 21g protein


Ingredients, Chickpeas:

2 x 398ml cans chickpeas, drained and rinsed (roughly 2 1/2 cups)

1/2 cup plain coconut yogurt

1 tbsp curry powder

1 tsp paprika 

1 tsp garlic powder

1/4 tsp cumin

1/4 tsp chili powder

2 tbsp lime juice

1/2 tsp salt

1/4 tsp black pepper


Ingredients, Raita Style Sauce:

1/2 cup coconut yogurt

1 persian cucumber, grated 

1/2 tsp paprika

1/8 tsp cumin

pinch of chili powder

1/4 tsp salt

1/4 tsp black pepper


Ingredients, Salad:

1/2 red onion, sliced thin

1 cup cherry tomatoes, chopped

2 persian cucumbers, chopped

4-5 hot yellow pickled chilli peppers, chopped

2 tbsp pickling liquids (from chilli peppers)

1/3 cup hemp hearts



6-8 large pieces of lettuce. I used butter lettuce. This will keep the pita dry from the salad mixture if you are meal prepping for days in advance.



***BEST OPTION: Marinate the chickpeas overnight***


Drain and rinse the chickpeas, set aside.

To a mixing bowl add all the chickpea marinade ingredients. Whisk until smooth.

Pour marinade over chickpeas and set in the fridge to marinate, preferably overnight, but a minimum of 1-2hrs.

Once ready to cook:

Preheat the oven to 350 F and spread the marinated chickpeas across the baking tray.

Bake for 20 minutes, mix the chickpeas around with a spatula, then bake another 15-20 minutes or until all the marinade has been absorbed into the chickpeas.

Set aside to cool.


Raita Style Yogurt Sauce:

Grate your cucumber. Option to squeeze any excess water out of the grated cucumber. This will give you a thicker sauce. Leave the cucumbers as is for a runnier sauce.

Add to the grated cucumbers: yogurt, paprika, cumin, chili, salt and pepper. Mix and set in the fridge until ready to serve.



Prep all your vegetables into bite size pieces and toss with 2 tbsp pickling liquids.

Add in the hemp hearts.



Lay four pitas out and add lettuce first to cover the pitas. 

Layer salad, curried chickpeas, raita, and top with fresh cilantro is desired. 

Roll and seal in meal prep containers until ready to eat.





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