These Peanut Curry Chickpea Wraps are a quick, flavorful, and satisfying plant-based meal.
Packed with protein-rich chickpeas and creamy peanut butter, they deliver heart-healthy fats and fiber in every bite.
Naturally vegan and easy to prepare, they’re perfect for lunch, light dinner, or meal prep.
Vibrant flavors, minimal cooking, and nutritious ingredients make them a go-to everyday recipe.
Peanut Curry Chickpea Wraps
Equipment
- 1 Small Mixing Bowl
- 1 medium mixing bowl
- 1 Whisk or Fork
- 1 Can Opener
- 1 Cutting board
- 1 Knife
- 1 spoon or spatula
Ingredients
- 1 tbsp Red Thai curry paste
- 1 tbsp natural salted peanut butter
- 1 tbsp tamari or coconut aminos
- 1 tbsp maple syrup
- Juice of ½ lime
- ¼ tsp ground ginger
- ¼ tsp garlic powder
- 2 –3 tbsp water
- 1 15 oz can chickpeas, rinsed and drained
- 2 scallions finely diced
- 2 –3 burrito wraps
Optional wrap fillings:
- Shredded cabbage
- Lettuce
- Shredded carrots
- Avocado
Instructions
- Prepare the Peanut Curry Sauce: Start by gathering your small mixing bowl and all the ingredients for the sauce: red Thai curry paste, natural peanut butter, tamari (or coconut aminos), maple syrup, lime juice, ground ginger, and garlic powder. Add each ingredient carefully into the bowl. Using a whisk or fork, mix everything together thoroughly. Whisk until the sauce becomes smooth, creamy, and fully blended, with no lumps of peanut butter remaining. This will form a rich, flavorful base for your chickpeas.
- Adjust Sauce Consistency: To make the sauce easier to coat the chickpeas, slowly pour in 2 to 3 tablespoons of water, adding just enough to achieve a pourable consistency. Whisk the mixture again after adding water until smooth and well-incorporated. The sauce should be thick enough to cling to the chickpeas but not so thick that it’s hard to mix. Taste at this point and adjust sweetness, saltiness, or tang with a little more maple syrup, tamari, or lime juice if desired.
- Prepare the Chickpeas: Open a 15-ounce can of chickpeas and drain them in a colander. Rinse the chickpeas under cold water to remove excess sodium from the can. Transfer them to a medium mixing bowl. For a more textured wrap, leave most chickpeas whole. If you prefer a creamier filling, gently mash about half of the chickpeas with a fork. The goal is a mix of whole and slightly mashed chickpeas for a satisfying bite and texture contrast.
- Combine Chickpeas with Sauce: Pour your prepared peanut curry sauce over the chickpeas in the medium bowl. Using a spoon or spatula, gently fold and toss the chickpeas with the sauce until every chickpea is evenly coated. Take care not to over-mix or mash the chickpeas too much, as you want them to retain some firmness for a better texture. This step ensures every bite of the wrap is flavorful and evenly dressed.
- Prepare Your Wraps and Veggies: Lay your burrito or tortilla wraps flat on a clean cutting board. Gather your choice of fresh vegetables—shredded cabbage, lettuce, shredded carrots, and avocado. Arrange them within easy reach, so assembly is smooth and quick. Thinly slice or shred your vegetables as needed. Having the vegetables ready ensures your wraps remain crisp and fresh when serving.
- Assemble the Wraps: Take one wrap and place it flat on the board. Start by layering a small handful of your chosen vegetables along the center. Then spoon a generous portion of the chickpea mixture over the vegetables. Spread it evenly, leaving about 1–2 inches of space at the top and bottom edges to allow for folding. Avoid overstuffing, as this may cause the wrap to tear or become difficult to roll.
- Fold and Roll the Wraps: Begin by folding in the sides of the wrap toward the center. Then, carefully lift the bottom edge and roll it over the filling. Continue rolling until the entire wrap is closed. Press gently to ensure the filling is secure inside. The wrap should be tight enough to hold together but not so tight that the ingredients are crushed.
- Serve or Store: Place your finished wrap on a plate, seam-side down to prevent it from unrolling. Serve immediately with extra sides like fresh veggies or a small dipping sauce if desired. If preparing in advance, wrap tightly in parchment paper or foil and refrigerate for up to 24 hours. These wraps are perfect for quick lunches, meal prep, or light dinners.
- Optional Garnish and Customization: Feel free to add extra flavor with fresh herbs such as cilantro or mint. Sprinkle some sesame seeds on top for an added crunch. For a spicy kick, drizzle a few drops of sriracha or sprinkle crushed red pepper. These finishing touches can elevate the visual appeal and flavor profile of your wrap while keeping it entirely plant-based and wholesome.
Notes
- Always taste and adjust the peanut curry sauce before combining with chickpeas; a small tweak in lime juice, maple syrup, or tamari can perfectly balance flavors.
- Avoid overstuffing the wraps to prevent tearing; a moderate filling ensures a neat, easy-to-eat wrap.
- For extra texture, mash only half of the chickpeas and leave the rest whole.
- Make sure your curry paste is vegan, as some brands contain shrimp paste. Thai Kitchen offers reliable vegan options.
- Fresh vegetables like cabbage, carrots, and lettuce add crunch and freshness; choose organic when possible for added nutrition.
Chef’s Secrets for Perfect Wraps
To achieve the most flavorful and satisfying wraps, start with a well-balanced peanut curry sauce.
Whisk the ingredients until silky smooth, and taste-test before adding to the chickpeas; small adjustments make a big difference.
Mashing only a portion of the chickpeas creates a pleasing combination of creamy and firm textures.
When rolling, gently tuck in the edges and roll snugly without squeezing too tightly to maintain structure.
Using fresh, crisp vegetables enhances flavor and adds a refreshing crunch, elevating the wrap’s overall eating experience.
Serving Suggestions to Delight Everyone
These wraps are incredibly versatile and pair well with a variety of sides.
Serve alongside a simple green salad, roasted sweet potatoes, or even a tangy coleslaw for a complete, balanced meal.
For a fun twist, cut the wraps into smaller pinwheels for appetizer-style servings.
You can also add fresh herbs like cilantro or mint to brighten flavors or a light drizzle of sriracha for heat.
Perfect for quick lunches, office meals, or picnic-friendly options, these wraps are both satisfying and visually appealing.
Storage Tips for Freshness
For best results, store the peanut curry chickpea mixture separately from the wraps and vegetables if preparing ahead.
Keep the mixture in an airtight container in the refrigerator for up to three days.
Store vegetables in a separate container to maintain their crispness.
When ready to serve, assemble the wraps just before eating to prevent sogginess.
If wraps are already rolled, wrap them tightly in parchment paper or foil and refrigerate for up to 24 hours.
This method ensures freshness, flavor, and easy grab-and-go meals.
Frequently Asked Questions
1. Can I make this wrap gluten-free?
Absolutely! Simply use gluten-free tortillas or wraps instead of traditional burrito wraps.
Corn tortillas or whole-grain gluten-free wraps work well and still hold the chickpea filling securely.
2. How can I make the wrap spicier?
Add extra red Thai curry paste, a dash of cayenne, or a few drops of sriracha to the peanut sauce.
Adjust gradually, tasting as you go to reach your preferred spice level.
3. Can I use other beans instead of chickpeas?
Yes, white beans, black beans, or lentils can be substituted.
Keep in mind that chickpeas provide a firmer texture, while other beans may be softer and creamier.
Adjust mashing as needed.
4. Is it okay to freeze these wraps?
Freezing is not recommended once the wraps are assembled, as the vegetables can become soggy.
However, the peanut curry chickpea mixture can be frozen in an airtight container for up to three months and thawed when needed.
5. Can I prepare this for meal prep?
Definitely. Store the sauce, chickpea mixture, and vegetables separately in the fridge.
Assemble wraps each day to keep them fresh and maintain crispness. This makes them ideal for lunches or quick weekday meals.
