A meatless meal that doesn’t feel like a sacrifice, this simple, nourishing wrap includes chickpeas (garbanzo beans), carrots, cumin and more. As an added bonus these wraps are so easy your kids can make them.
When I decided that I was interested in finding a good meatless burger recipe, I found one based with chickpeas (garbanzo beans), and another based on lentils. The lentil burger was pretty bland; you might be able to enjoy it with enough condiments, and the chickpea burger was just too mushy to be on a bun an inch thick. Sorry, I can’t think of any better description than “mushy”!
But I fixed it.
Using nearly the same recipe for the chickpea burgers from The Veggie Table, I fried them up very thin and put them in tortillas. Talk to me, deli quality!
With a tangy dose of mustard and mayo or ranch dressing, the crunch of lettuce and some melted cheese, maybe some red onion for a truly delightful zip, you almost forget you’re sacrificing meat when you eat these nourishing, frugal wraps.
- 2 Tbs. olive oil ($0.25)
- 1½ c. onions, minced ($1.00)
- 3 cloves garlic, minced ($0.10)
- 1 tsp. ground cumin
- 1 c. carrot, finely chopped or shredded ($0.75)
- 1¾ c. cooked and drained chickpeas (about 1 can) ($0.65)
- 1½ Tbs. tahini or peanut butter
- ¼ c. parsley, minced
- 1/3 c. white flour*
- ½ tsp. baking soda
- 1 tsp. salt
- If you have a food processor, make it work for you.
- Process the onions just enough to get them chopped, then sauté them in oil for about five minutes.
- Meanwhile, shred carrots to fill one cup in your food processor and mince the garlic. Garlic’s health benefits are best five minutes after mincing, so try chopping them first, then the carrots.
- Add the carrots and cumin to the onions for a minute, then the garlic for one last minute, stirring frequently.
- Process the cooked chickpeas (garbanzo beans) into a paste, add the sauteed vegetables and process briefly.
- Stir in peanut butter/tahini and parsley. (If using fresh parsley, process it before the chickpeas.)
- No food processor? You can use a hand blender or even a potato masher to smash the chickpeas and simply stir in the remaining ingredients. Be sure to finely chop the onions and shred or very finely chop the carrots if you don’t have a tool to blend them into the mixture. I love my Pampered Chef hand chopper for jobs like that!
- Combine the flour, baking soda, and salt in a small bowl, then stir into chickpeas.
- Fry small, thin patties in oil over medium-low heat for 1-2 minutes, until just beginning to brown.
- Turn over and fry the other side until browned, crispy is optimal.
Not sure what kind of fat/oil to use for sauteeing or frying? See this comprehensive list of fats and oils and how to use them.
Any flour will work, including brown rice flour or 1 Tbs. (use the code STEWARDSHIP for 10% off at that site!) for gluten-free. To stay GF, use a GF tortilla or a corn tortilla, or serve over lettuce or corn chips.
Total cost: about $3, plus <$1 for tortillas = 75 cents per person
Healthy Upgrades: You could easily sneak a few more veggies in, like gently steamed spinach or fresh red peppers. Once you’re putting dinner into a food processor anyway, it’s a great time to hide some nutrient-packed extras!
Optional: Start with dried chickpeas/garbanzo beans, cook and measure at least 1 1/2 cups chickpeas instead of the canned version. Leftover garbanzo beans may be frozen for future use.
Trouble Getting Healthy Food on the Table Every Day?
Enter Real Plans
Real Plans is an online meal planning software & app that is probably smarter than I am.
It works with all food restrictions to help families find the perfect meal, generate a shopping list, scale it up if needed, and you’re totally in control. Use your own fav recipes, skip a suggestion and tell Real Plans all the foods you don’t like/can’t eat, and it will still do half the work of meal planning (or more) for you.
Real Plans takes the stress out of meal planning and puts the nourishing food BACK on your table. There’s a plan for every diet type, including GAPS, Paleo, AIP, Whole30, vegetarian and more!
See how nice and thin they are? Don’t worry about beautiful shapes for presentation since they’ll be all wrapped up anyway. A well-seasoned cast iron pan gives super results.
Added bonus: The recipe makes a lot more than you’d expect for one little can of beans, and it actually freezes great! Freeze some along with extra homemade tortillas, then thaw the filling and fry up for a super simple meal later.
Your kids can learn to cook, even if you don’t know where to start.
My 4 kids and I created the Kids Cook Real Food eCourse to help bring real food and independence to families all over. Over 10,000 kids have joined us and we’d love to invite you along for the adventure!
PLUS we’re so pleased to offer a little gift from our family to yours: “10 Snacks Your Kids Can Make” packed with our favorites for the road! GRAB THAT HERE!
Timesaver: Using your food processor to shred cheese and then freeze it before, this recipe is a great time to double up and save on dishes.
Never cooked dry beans before? Check out this easy dry bean tutorial and start saving money now!