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MealLunchWrapsHigh-FiberHigh-ProteinMeal PrepWeeknightDinnerUnder 30 MinutesEasyVegetarianVeganHealthyGluten-FreeDairy-Free

Quick & Easy Bean, Chickpea & Tomato Tortilla Wraps

Kornelia K
Community Member
August 14, 2023

Under 30 minutes

This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!
Quick & Easy Bean, Chickpea & Tomato Tortilla Wraps

Under 30 minutes

This recipe was submitted by a Tasty Community Member, and hasn’t been tested by the Tasty recipe team.Submit your own recipe here!
Quick & Easy Bean, Chickpea & Tomato Tortilla Wraps

Ingredients

for 4 servings

  • 1 can tomatoes, peeled
  • 1 can red kidney bean, drained and rinsed
  • 1 can chickpeas, drained and rinsed
  • 1 large onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 4 tortillas, wrap-sized
  • fresh parsley
  • half of a veggie/chicken/beef stick cube
  • salt and pepper
  • 1 pinch sugar
  • 2 tablespoons vegetable oil

Nutrition Info

  • Calories 393
  • Fat 11g
  • Carbs 59g
  • Fiber 10g
  • Sugar 10g
  • Protein 13g

Estimated values based on one serving size.

Preparation

  1. Fry onions and garlic in 2 tbsp vegetable oil until well-caramelized.
  2. In a separate cup, pour half of a cup of boiling water on a half of a cube of a veggie/beef/chicken stock. Mix until dissolved.
  3. Crush the canned tomatoes with your hand and empty (with liquid) into the pan of onions and garlic. Cook on medium heat, then add stock and let slightly reduce, stirring intermittently. Season with salt, pepper, and sugar.
  4. Add chickpeas to the pan and after two minutes, add kidney beans. Boil for two minutes, checking for desired consistency.
  5. Remove from heat and stir in the desired amount of freshly-chopped parsley.
  6. Toast a tortilla wrap in a pan on low heat until slightly crisp. Then, fill with bean mixture, garnish with fresh parsley, and roll into a wrap. with some of the beans on the tortilla wrap, sprinkle some more fresh parsley and roll it into a wrap.
  7. Serve warm.
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