These barbecue chickpea wraps are loaded with flavor and a cinch to make! Perfect for packed lunches and easy dinners.
Wraps are one of my favorite lazy vegan dinners.
They’re generally pretty easy to begin with, but also lend themselves really well to meal-prep. The fillings can be made in advance and tend to keep really well. I love keeping a batch of my Korean barbecue tempeh wrap filling, curried tofu salad, or balsamic tofu on hand so I can throw together a delicious dinner in no time.
These barbecue tempeh wraps are a new favorite in that category. The filling itself is super simple, requiring only five ingredients. One of those ingredients is barbecue sauce, which is loaded with flavor, so we don’t need a whole lot else!
The filling also stores well, in the fridge or freezer, so I’ve got lots of options for whipping up a batch of these wraps for dinner (or lunch!) in record time.
Jump to:
Ingredients You’ll Need
- Vegetable oil. You can use any high-heat oil that you like to cook with. Olive oil, corn oil, avocado oil and coconut oil will all work fine.
- Onion.
- Garlic.
- Chickpeas. These wraps are meant to be super easy to whip up, so we’re using canned chickpeas. But if you prefer to cook your chickpeas from scratch, go for it.
- Barbecue sauce. You can use store-bought barbecue sauce, or homemade vegan barbecue sauce if you’d like. Be sure to check the ingredients if using store-bought, as many brands may contain non-vegan ingredients like honey.
- Tortillas. Make sure to buy large flour tortillas — like you might normally use for a burrito. You’ll have a tough time fitting everything into a smaller one! Use gluten-free tortillas if needed. To switch things up, you can also use rolls and serve the filling in sloppy Joe-style sandwiches.
- Baby spinach. Another green like lettuce or arugula could be used if that’s what you have on hand.
- Avocado.
- Roasted red peppers.
- Fresh chives.
Tip: The barbecue chickpea filling is the important part of these wraps. Feel free to switch up any of the other fillings with what you like. Try sliced vegan cheese, vgan mayo, sprouts, sliced tomato, dill pickle slices, or vegan coleslaw.
How They’re Made
The following is a detailed photo tutorial on how to make this dish. Scroll all the way down if you’d like to skip right to the recipe!
Heat your oil in a skillet, then add sliced onion. Cook the onion for a few minutes until it softens and browns. Watch it closely and stir frequently to prevent it from browning.
Add minced garlic to the skillet and briefly sauté it. It should become very fragrant after about a minute, which means it’s done. Don’t let it burn.
Add the chickpeas and barbecue sauce. Give everything a stir and bring the sauce to a simmer. Let the mixture cook for a few minutes.
Before it’s done cooking, mash up a few (really, just a few!) of the chickpeas. This will help the sauce to thicken a bit. Take the skillet off of heat and let the chickpea filling cool for a few minutes.
Tip: The chickpea filling will continue to thicken up as it cools.
Divide the barbecue chickpea filling among the tortillas, along with the remaining fillings. You’ll want to create a small strip of fillings down the center of each tortilla.
Wrap everything up and enjoy your barbecue chickpea wraps.
Tip: These wraps can be served with the chickpea filling warm or cold. They’ll be delicious either way!
Leftovers & Storage
Leftover wraps can be stored in an airtight container in the fridge for a day or two. The avocado may start to brown, but will still be edible. You can minimize browning by using very fresh avocados and lightly spritzing the slices with some lemon juice.
The barbecue chickpea filling can be stored in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 months.
What to Serve with Barbecue Chickpea Wraps
Like this recipe? If so, please stop back and leave me a review and rating below if you try it! Also be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter for more recipes like this one!
Barbecue Chickpea Wraps
These barbecue chickpea wraps are loaded with flavor and a cinch to make! Perfect for packed lunches and easy dinners.
Ingredients
-
1
tablespoon
vegetable oil -
1
medium onion,
sliced into strips -
2
garlic cloves,
minced -
2
(15 ounce/425 gram) cans
chickpeas,
drained and rinsed -
1
cup
vegan barbecue sauce -
5
large (burrito-sized) flour tortillas or wraps -
2
cups
fresh baby spinach -
1
avocado,
sliced -
¼
cup
roasted red peppers -
1
tablespoon
chopped fresh chives
Instructions
-
Coat the bottom of a medium skillet with the oil and place it over medium-high heat.
-
Once the oil is hot, add the onion. Cook the onion for about 7 minutes, stirring frequently, until it softens and begins to brown.
-
Push the onion to the side and add the garlic. Sauté the garlic for about 1 minute, until it becomes very fragrant.
-
Stir in the chickpeas and barbecue sauce. Raise the heat and bring the sauce to a boil. Lower the heat and allow the mixture to simmer for about 8 minutes, until the sauce thickens slightly.
-
Use a fork or potato masher to mash just a few of the chickpeas (See Note). Stir and let the mixture simmer for 1 to 2 minutes more.
-
Remove the skillet from heat and let the chickpea mixture cool slightly.
-
Arrange a strip of baby spinach, avocado slices, roasted red peppers and chives in the center of each tortilla. Divide the chickpea filling among the tortillas.
-
To roll the wraps, fold one side of a tortilla over the fillings. Fold the sides inward, over the fillings, then roll the wrap over the last open side of the tortilla.
Recipe Notes
Hitting the chickpeas 4 or 5 times is plenty. The goal is to just break up a few of them to help thicken the sauce.
Nutrition Facts
Barbecue Chickpea Wraps
Amount Per Serving (1 wrap)
Calories 618
Calories from Fat 156
% Daily Value*
Fat 17.3g27%
Saturated Fat 3.9g20%
Sodium 1724mg72%
Potassium 736mg21%
Carbohydrates 101.4g34%
Fiber 13.4g54%
Sugar 16.1g18%
Protein 16.4g33%
Calcium 206mg21%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.