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–+ servings

Tomato Basil Chickpeas Wrap with Pumpkin

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Welcome to a delightful blend of flavors with our Tomato Basil Chickpeas Wrap with Pumpkin! This warm wrap is packed with hearty chickpeas, vibrant pumpkin, and crisp peas, all enveloped in a luscious tomato basil sauce. Whether you're rushing for lunch or planning a cozy dinner, this dish is wonderfully adaptable. Feel free to swap the ingredients based on what's in your pantry - creativity is key! Serve it cut in half alongside a refreshing salad and a dollop of yogurt for a perfect meal.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4
Course: Quick-to-Make
Cuisine: Healthy Wraps
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 400 g canned chickpeas
  • 250 g pumpkin
  • 150 g frozen peas
  • 300 g cherry tomatoes
  • 4 tbsp tomato paste
  • 2 tbsp fresh basil
  • 4 large whole wheat tortillas
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • to taste Salt
  • to taste pepper
  • 4 tbsp plain yogurt optional
  • for a side Mixed salad greens optional

Equipment

  • Large skillet
  • Chef's knife
  • Large mixing bowl
  • Wooden spoon
  • Baking sheet (if roasting pumpkin)

Method
 

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the diced pumpkin and sauté for about 5-7 minutes until it starts to soften.
  3. Stir in the cherry tomatoes, chickpeas, and garlic powder. Cook for another 5 minutes until the tomatoes have softened.
  4. Add the frozen peas, tomato paste, fresh basil, and season with salt and pepper. Mix well and let everything simmer for another 5 minutes, until heated through.
  5. While the mixture is cooking, warm the whole wheat tortillas in a separate pan until pliable.
  6. Spoon the chickpea and pumpkin mixture onto each tortilla and fold them in half. If desired, grill them in the skillet for an additional 2-3 minutes on each side until they are nicely toasted.
  7. Serve warm, cut in half, with a side salad and a dollop of yogurt.

Nutrition

Calories: 320kcalCarbohydrates: 45gProtein: 12gFat: 10gSodium: 450mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 2200IUVitamin C: 20mgCalcium: 50mgIron: 3.5mg

Notes

Feel free to use canned pumpkin if fresh isn't available!
Consider adding spinach or kale for extra nutrition.
Store any leftovers in an airtight container in the refrigerator for up to 3 days; reheat thoroughly before eating.
This wrap is a fantastic base—experiment with different spices and herbs to suit your taste! Enjoy the cooking adventure!

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