Curried Chickpea and Vegetable Wrap | A Quick and Healthy Lunch

This Curried Chickpea and Vegetable Wrap is filling yet fresh, full of warm spices, and very easy to throw together.

It’s also endlessly customizable. Swap out veggies, add a creamy dressing, or make it as mild or spicy as you like. Think of this as more of a blueprint than a strict recipe, because the best meals are the ones that you can easily adapt to your taste.

Why You’ll Love This Recipe

• Quick & Easy: You can have everything ready in under 15 minutes.
• Nutritious & Satisfying: Chickpeas are packed with plant-based protein and fiber, keeping you full and energized.
• Versatile & Customizable: Use whatever veggies you have on hand, adjust the spice level, or switch up the wrap to fit your taste. You can use wholemeal bread instead of a wrap, and make this into a sandwich.
• Great for Meal Prep: Make the chickpea filling ahead of time and assemble fresh when you’re ready to eat.
• Packed with Flavour: Warm, spiced chickpeas paired with crunchy, colourful veggies – it’s simple but so good.

Ingredients (Serves 2)

• 2 whole-grain tortillas
• 1 can (400g) chickpeas, drained and rinsed
• 1 tsp curry powder
• ¼ tsp ground turmeric
• 2 tbsp Greek yogurt or plant-based alternative
• 1 small cucumber, thinly sliced
• 1 small carrot, grated or sliced
• 1/2 red pepper, sliced (optional)
• 1 handful spinach or mixed greens

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Step-by-Step Instructions

1. Make the Curried Chickpea Filling

In a bowl, mash the chickpeas slightly with a fork, just enough to create a creamy yet textured mixture. Stir in the curry powder, turmeric, and Greek yogurt (or plant-based alternative) until everything is well combined. The yogurt adds a nice creaminess that balances out the spices.

Alternatively you could blend all the ingredients together, leaving a few lumps for texture.

2. Assemble the Wraps

Lay a tortilla flat and spread half of the curried chickpea mixture down the center. Add a layer of thinly sliced cucumber, grated carrot, and a handful of fresh greens. As you can see in the picture, I added sliced red pepper, too.

3. Roll and Serve

Fold in the sides of the tortilla, then roll it up tightly from the bottom. Slice in half and serve immediately, or wrap it up for an easy grab-and-go meal later.

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Serving Suggestions

This wrap is great on its own, but if you want to make it a full meal, here are a few easy ideas:

• Serve with a simple side salad or a handful of roasted nuts for extra crunch.
• Pair with crispy roasted potatoes or a warm bowl of soup on cooler days.
• Drizzle with a spicy dressing or a cooling yogurt dip for even more flavour.

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Storage and Meal Prep Tips

• Make the chickpea filling ahead of time and store it in an airtight container in the fridge for up to 4 days.
• Assemble the wraps fresh for the best texture, but you can also wrap them tightly and store them in the fridge for up to 24 hours.
• If prepping for the week, store the chickpeas and veggies separately, then assemble when you’re ready to eat.

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Variations & Substitutions

This recipe is super flexible. Here are a few ways to switch things up:

• Gluten-Free: Use gluten-free wraps or even serve the chickpeas over salad greens instead.
• Extra Protein: Add grilled tofu, tempeh, chicken, or a sprinkle of hemp seeds.
• Spicy Kick: Stir in red pepper flakes, hot sauce, or a bit of sriracha.
• Creamy Twist: Mash an avocado into the chickpea mixture for extra creaminess.

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This Curried Chickpea and Vegetable Wrap is the kind of meal that’s easy to love, simple, flavourful, and packed with goodness. It’s a great go-to when you need something quick but still want to feel nourished. Plus, it’s endlessly adaptable, so you can make it your own.

If you try this recipe, I’d love to hear how it turned out. Did you add any fun twists? Let me know in the comments!

Happy cooking! 😊

More Healthy Lunch Ideas

• Avocado and Lime Toast
• Easy Garden Vegetable Summer Soup
• Tomato and Sweetcorn Bean Salad
• Easy Tomato and Cucumber Salad (Video)

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