How can I make this meal gluten-free?

The two sources of gluten in this recipe are the tamari/soy sauce and pita. To make it gluten-free use a wheat-free tamari or coconut aminos in place of the soy sauce. You will also want to replace the pita with a gluten-free alternative or a large gluten-free wrap. You can also serve these chickpeas over your favorite gluten-free grains and turn it into a nourish bowl instead.

Can this be meal prepped in advance?

Yes, but you will want to wait to assemble the full wrap the day you plan to enjoy. Prep the chickpeas, yogurt sauce, and chopped vegetables in advance in separate airtight containers and place in the fridge. Store the chickpeas for up to 4 days, the yogurt sauce for 4 days and the chopped vegetables for 3-4 days.

Sticky Lemon Chickpea Pita Wrap

Description

This sticky lemon chickpea pita wrap is drizzled with a creamy yogurt tahini sauce. Easy to prep in advance for quick meals during the week.

Ingredients

Scale

3 cloves garlic, grated
1 medium lemon
3 tbsp maple syrup
2 tsp soy sauce or coconut aminos
1–2 tsp hot sauce
1 tbsp avocado oil
1, 15 oz can chickpeas, drained and rinsed
1 shallot, minced
1/2 tsp ground coriander
1/4 tsp fennel seeds
1/4 cup fresh parsley, minced
3 tbsp unsweetened plain plant-based yogurt
2 tbsp tahini

For Assembly

3 pitas
2 cups green leaf lettuce
1 cucumber, thinly sliced
Pickled onions, optional
Kosher salt
Fresh cracked pepper

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Instructions

To a bowl or large measuring cup, add 2 cloves of grated garlic, the juice and zest of half a lemon, soy sauce, 2 tablespoons of maple syrup, and hot sauce then whisk together to combine. Set the mixture aside.
Add the oil to a large skillet over medium heat. Place the chickpeas on a clean kitchen towel and dry them well. Once the oil is hot, add the chickpeas. Stir them into the oil and spread out into an even layer. Allow the chickpeas to cook undisturbed for about 3 minutes to help them get golden. Toss the chickpeas and cook again undisturbed for an additional 2 minutes.
Stir in the shallots along with a generous pinch of salt and continue to sauté until the shallots have softened. Add in the coriander and fennel seeds then toss together with the chickpeas, continuing to sauté for 1-2 minutes.
Lower the heat to low then pour in the lemon mixture and toss together with the chickpeas. Allow the mixture to simmer and thicken while you continue to stir and coat the chickpeas. Once the chickpeas are glazed, stir in the parsley then remove from heat. Taste and adjust with more salt and pepper as desired.
To a small mixing bowl, add the yogurt and tahini along with the remaining maple syrup, grated garlic, lemon juice and zest. Sprinkle with a pinch of salt and pepper then whisk to combine.
Warm up a pita according to package instructions then spread with a generous spoon of the yogurt tahini mixture. Top with the lettuce, cucumber slices, a spoonful of the chickpeas and the pickled onions. Drizzle with more yogurt sauce if desired then fold and enjoy.

Notes

Adjust the spice to your own preference. I like my meals spicy, but you may wish to lower or increase the spice. You can do this by using a hot sauce you best tolerate and enjoy. You can also use more or less of the hot sauce when making the glaze.

Dry your chickpeas well before cooking. Dry them using a clean kitchen towel to help remove as much moisture as possible. This will help crisp up the chickpeas and prevent oil splash back as they cook.

Warm the pita before stuffing. You can heat it in the microwave with a damp paper towel or lightly warm it in a dry skillet for a few seconds on each side. Warming the pita will help soften it and make it easier to fold without tearing.

Customize it how you like. Change up the veggies you load your pita with or feel free to use a different spread entirely.

Keywords: chickpea wraps, chickpea pita wraps