Chickpea and chicken open wraps
Time to make: 45 mins
( Hands-on time: 15 mins )
(at time of publication)
Nutrition Info.(per serve)
400g chickpeagarbanzoXsgarbanzosX in spring water (we used Wattie’s), rinsed and drained
2½ teaspoons smoked paprika
2½ teaspoons ground cumin
4 teaspoons olive oil
400g boneless skinless chicken thighs
3 tablespoons lime or lemon juice
1 ripe avocado
4 tablespoons low-fat plain yoghurt
½ cup chopped fresh coriandercilantroX
4 multigrain wraps
2 medium tomatoes, diced to serve
1 red onion, diced to serve
Total fat 26g
Saturated fat 5g
Dietary fibre 9g
1 In a small bowl, toss chickpeas in half of the paprika and cumin and half of the oil. Set to one side. In a medium bowl, toss chicken in remaining spices and oil, a tablespoon of the citrus juice and salt. Leave to marinate for at least an hour, or overnight in the fridge.
2 Preheat oven to 200°C. Line a baking pan with baking paper and place chickpeas on it. Cook for 25-30 minutes, or until golden brown and crispy. Toss several times during cooking.
3 Meanwhile, spray a non-stick frying pan with oil and set over a medium-high heat. Add chicken and fry until golden brown and cooked through, turning once during cooking. Leave to rest for 5 minutes, then slice.
4 In a bowl, mash avocado with yoghurt, a little of the coriander and the remaining citrus juice. Season with pepper.
5 Heat wraps in the oven for the final few minutes of chickpea cooking time. Remove and place in bowls to allow the wraps to form cups.
6 To assemble wraps, spread the base with some avocado mash, then add tomato, onion, chicken and chickpeas. Season with pepper and sprinkle over remaining coriander. Serve as open wraps.
Make it gluten free: Use gluten-free wraps and check paprika and cumin are gluten free.
Make it vegan: Substitute strips of firm tofu for chicken. Use plain coconut yoghurt instead of dairy.
The spicy chickpeas are perfect as a healthy snack. Keep in a sealed container for a few days.
If using dried chickpeas, use ¾ cup. Rinse well. Soak in plenty of cold water for at least 6 hours or overnight. Drain. In a saucepan, place chickpeas and cover with cold water. Bring to the boil. Reduce heat to a bare simmer. Partially cover with a lid. Cook for an hour, or until tender, stirring occasionally.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.