Smashed Chickpea and Radicchio Wraps

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Smashed Chickpea and Radicchio Wraps
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Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
293
calories
Calories

Healthy, because

Even smarter

Nutritional values

These vegetarian wraps are brimming with powerful plant protein from the chickpeas.

Use whole wheat wraps instead of white wraps for added fiber. Spinach wraps are also another healthy option.

1 serving contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein13.17 g(13 %)
Fat9.7 g(8 %)
Carbohydrates41.13 g(27 %)
Sugar added0 g(0 %)
Roughage11.05 g(37 %)
Vitamin A419.75 mg(52,469 %)
Vitamin D0 μg(0 %)
Vitamin E7.64 mg(64 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.25 mg(23 %)
Niacin3.47 mg(29 %)
Vitamin B₆0.4 mg(29 %)
Folate240.97 μg(80 %)
Pantothenic acid0.85 mg(14 %)
Biotin6.14 μg(14 %)
Vitamin B₁₂0.15 μg(5 %)
Vitamin C66.2 mg(70 %)
Potassium887.68 mg(22 %)
Calcium176.16 mg(18 %)
Magnesium71.2 mg(24 %)
Iron3.74 mg(25 %)
Iodine0.68 μg(0 %)
Zinc1.72 mg(22 %)
Saturated fatty acids1.81 g
Cholesterol3.33 mg

Ingredients

for
4
Ingredients
2 cups canned chickpeas (drained and rinsed)
1 Avocado (peeled, cored and chopped)
1 clove garlic
cup Yogurt
3 tablespoons lemon juice
Chili powder
4 tomatoes (peeled and diced)
1 Mizuna
1 small Radicchio
For the dip
1 cup Soy yogurt
1 teaspoon Wasabi paste
1 tablespoon soy sauce
How healthy are the main ingredients?
chickpeasYogurtsoy saucegarlicAvocadotomato

Preparation steps

1.

Place the chickpeas, avocado, garlic, and yogurt in a blender and purée well. Season to taste with 1-2 tbsp lemon juice, salt, and chilli pepper. Stir in the tomatoes.

2.

Place the mizuna leaves and the radicchio leaves on a work surface overlapping each other and spread with the cream. Roll up and wrap in paper if desired. Create either 4 large or 8 small rolls. Serve halved.

3.

To make the dip, mix together the soy yogurt, wasabi, and 2 tbsp lemon juice. Season with soy sauce and serve with the wraps.