Gluten-Free Vegan Spiced Chickpea Wrap


Lately, I’ve been obsessed by chickpeas. I eat them all day, every day, as a snack. It wasn’t until this year that I started to make my own chickpeas at home, instead of cracking open a can. I really wanted to stop eating things out of cans — especially if they contained a BPA plastic liner.

So, I started to soak chickpeas, over night, and cook them. The process is so incredibly easy; I have absolutely no idea why I thought cooking chickpeas or beans from scratch would be such a big deal.

Most of the time I eat chickpeas as is: maybe with a little salt. Carrying around a bowl of chickpeas turned out to be exactly like carrying around a bowl of popcorn: they’re simple, easy and snackable. If I want to get all fancy, I chop up some fresh rosemary or thyme, and squeeze a little lemon juice on top.

With today’s Food Love recipe, my love of chickpeas continues. Spicing up some chickpeas and sauteeing them with veggies, then stuffing them in a gluten-free wrap is perfect for lunch or dinner.







Gluten-Free Vegan Spiced Chickpea Wrap
Prep time

Cook time

Total time


I love chickpeas. Here’s a chickpea wrap recipe that will become a staple in your kitchen.
Serves: 2

  • 1.5 cups of cooked chickpeas
  • 1/2 cups of chopped onion
  • 1/4 cup of chopped green pepper
  • 1/2 cups of chopped zucchini
  • 1 tbsp of olive oil
  • 1 tsp of turmeric
  • 1/2 tsp of smoked paprika
  • 1/2 tsp of sweet paprika
  • 1/4 cup of water
  • salt & pepper to taste
  • 1/2 avocado
  • 1 green onion
  • some shredded romaine lettuce
  • some sprouts
  • Gluten-free wraps (I like Food for Life Brown Rice Wraps)

How to Cook Chickpeas
  1. Before making the wrap filling, you’ll want to cook some chickpeas first.
  2. Pour 3 cups of dried chickpeas into a large bowl or pitcher. Fill the container with water. The water should be at least 5 inches above the chickpeas.
  3. Place the container in the fridge, and soak the chickpeas overnight.
  4. The next day, strain the chickpeas. Pour the chickpeas into a large pot. Cover the chickpea in fresh water. Again, make sure that the water is at least 4 inches above the chickpeas.
  5. Bring the water to a boil, then lower the temperature so that the water is slowly rumbling. Cook the chickpeas for 40-45 minutes.
  6. When the water comes to a boil, a white foam will appear on the top of the water. Skim the foam off of the water, and discard it.
  7. Once the chickpeas are cooked, strain them, and let them cool in the strainer.
How to make the chickpea wrap filling
  1. Heat the olive oil in a pan, at high heat.
  2. Once the oil is hot, reduce the heat to medium, and pour in the chopped onion.
  3. Add the spices (smoked paprika, turmeric, sweet paprika) to the onions. Cook the onions and spices for 2 minutes.
  4. Add the chopped zucchini, green pepper and chickpeas to the pan. Mix everything well.
  5. Add 1/4 cup of water, and cover the pan with a lid. Keep the lid on for 3 minutes.
  6. Stir the mixture. If it’s super dry add a little bit more water. Cover the pan with a lid, again.
  7. Cook the chickpea mixture for about 8-10 minutes. You want all the veggies to be soft.
  8. Mash the mixture a little bit. And add salt and pepper to taste.
How to assemble the wrap:
  1. Take a Food for Life Brown Rice Wrap out of the freezer. Thaw it in the oven for 2 minutes — just until it’s pliable.
  2. Add several scoops of chickpea mixture on top of the wrap.
  3. Place some sliced avocado, sprouts, shredded romaine lettuce and chopped green onion on top.
  4. Hold the wrap closed with a toothpick.


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4 Comments on “Gluten-Free Vegan Spiced Chickpea Wrap

  1. Pingback: Lunch: GF-Vegan Garbanzo Bean Wrap – Tales from a Stage Manager

  2. Pingback: Lunch: GF-Vegan Chickpea – Tales from a Stage Manager

  3.  by  Annie @ Natural Sweet Recipes

    Hi Alison, Thank you for sharing your juice infographic on Anna’s site ( Many members of my family have suffered from Lyme Disease and I really appreciate hearing healing success stories. Your recipes look so delicious! It’s really inspiring to see such healthy and delicious meals that can help continue to heal from disease and illness. Thanks for sharing!

    •  by  admin

      It’s so great to hear from you, Annie! Thanks for the props — I really appreciate your feedback. It’s my mission to help people to rev-up or reclaim their health. We all deserve to live healthy, kick-ass lives, right? Keep in touch!

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