This garbanzo bean wrap is super easy to make and provides a great balance between spicy and cool! This gyro substitute is a great lower calorie and lower fat alternative. Also, it is packed with vegetables and protein!

Mediterranean food is full of flavor, spices and textures. And many dishes are vegetarian. However, if you are looking for a vegan version, the recipes are easy to convert without losing the Mediterranean flare. For instance, one quick and easy Mediterranean meal is the garbanzo bean wrap.

This dish uses the same fixings as gyro wraps. But, the protein source is from garbanzo beans or chick peas. These type of beans when cooked are hearty and mealy in texture which gives the gyros a firm bite which complements the garbanzo bean wrap. Also, the warm and spicy garbanzo beans create a wonderful contrast to the cool and fresh tomato, onion and green leafy toppings.

And depending on the amount time requirements, the garbanzo bean wrap can be created using some workaround tricks. As result, for those who are time strapped, you can whip this meal up under a hour easily.

Garbanzo Bean Wrap Recipe Tips:

Equipment and Utensils Needed:

Mixing bowl
Ovenable baking tray
Aluminum foil or Parchment paper
Mixing spatula
Paper towels
Oven or a Toaster oven

Garbanzo Beans or Chickpeas:

You can use garbanzo beans or chickpeas from a can which is the quickest method. But, if you have time to cook them from scratch, you can purchase these dried garbanzo beans and cook them up quickly in a stock pot or an Instant Pot.

Spice Level:

This recipe calls for a 1/2 teaspoon of cayenne pepper. If you love spice, then increase the usage to one teaspoon. If you are not a spice fan, dial the spice back by either reducing to 1/4 teaspoon or removing the spice all together.

Tzaziki Sauce:

I have the perfect vegan sauce for you! This quick recipe uses plant-based yogurts such as Forager, Kite Hill, So Delicious or Silk. Or you can substitute the plant-based milk with vegan ranch dressings such as Follow-you Heart or Daiya.
Tzaziki Sauce Recipe uses plant yogurts, cucumbers, garlic, fresh dill, lemon juice and salt. It is easy to whip up for this recipe.
Or if you want to cut down time even more, then buy a commercial vegan tzaziki sauce.

Pita or Wrap:

You can make your own pitas. However, if you want to save on time, you can buy commercial pitas. We fell in love with Papa Pita! We buy them in bulk and stick them in the freezer. They freeze well. And we use these pitas as appetizers with hummus, wraps, pizza crust and also for breakfast with our tofu scrambled eggs.

Benefits of Chickpea Wraps

Quick and easy
Spicy and cool flavors
Uses vegetables and plant-based ingredients
Vegan
Meal for lunch or dinner
Mediterranean style

Spicy Plant-based Garbanzo Bean Wrap

Recipe by SansMooCourse: Lunch, DinnerCuisine: MediterraneanDifficulty: Medium

Servings

servings

Prep time

minutes

Cooking time

minutes

Total time

minutes

Ingredients

Garbanzo Beans
1 Tablespoon Extra Virgin Olive Oil
15 Ounces Garbanzo Beans (cooke)
(Note: Optional to cook dry beans.)
1 Tablespoon Smoked Paprika
1/2 Teaspoon Cayenne Pepper
1/4 Teaspoon Sea Salt
Fixings & Wraps
1 Cup Tomato Slices
1 Cup Lettuce or Spinach (shredded)
1 Cup Red Onion (sliced)
4 Pitas
1 Cup Vegan Tzatziki Sauce

Directions

Preheat oven to 400°F.
Pat dry garbanzo beans with a paper towel so they are semi-dry. This helps the seasoned coating stick better. Remove any bean skin falling off.
Mix together the olive oil, paprika, cayenne pepper and salt in a bowl.
Dump the garbanzo beans into the seasoned oil. Mix until all the garbanzo beans are covered with seasoning.
Spread the coated garbanzo beans on a greased pan or a pan lined with parchment paper.
Bake for about 20 minutes.
(Note: While the garbanzo beans are baking, you can create the vegan tzatziki sauce and prep the fixings so everything it ready to serve when the garbanzo beans are done baking.)
Remove the garbanzo beans and place in a bowl to serve alongside the pitas and fixings.