mediterranean chickpea wrap


So, this has become one of our favorite meals–for picnics, for while watching basketball games, for lunches at work. It’s a great meal for your friends who think veganism is boring, bland or kale-filled: familiar, flavorful ingredients & lots of filling nutrients. The recipe is from The Conscious Cook–an outstanding cookbook–and uses tortillas. We opt for pita pockets instead, breaking them in half & having two mini sandwiches.

I hope they don’t get upset that I’m taking it, but it’s too delicious not to share. I definitely recommend this cookbook if you want some fun, fresh vegan ideas that aren’t just filled with veggie burgers or greens. (And even if you’re not wanting vegan recipes, they’re great meals, sides & desserts. You can always add meat or cheese if you want!)


  • sea salt
  • 2 tablespoons olive oil
  • 1 carrot, peeled & diced
  • 1 medium (mild) onion, diced
  • 1 (fresh) banana pepper, diced (& seeded if you like)
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon red pepper flake (depending on your taste)
  • black pepper to taste
  • 1 can of chickpeas (do not drain)
  • 1 large potato, peeled & diced
  • 5 sun-dried tomatoes, chopped
  • 4 pita pockets


  1. Warm a large skillet over medium heat. Sprinkle with salt; let the salt heat for a minute. Add the oil & let warm. (This is a great way to get a nonstick coating!)
  2. Add the carrot, onion, garlic & banana pepper. Sauté for five minutes, stirring frequently. The vegetables should just be getting tender. Add cumin & peppers; stir & cook for another minute.
  3. Add the can of chickpeas and their liquid + 1 1/2 cups water to the skillet. Stir & bring to a boil. Add the potato & sun-dried tomato. Reduce heat & simmer for 20 minutes.
  4. Warm the pita pockets just enough to easily bend them without breaking it into pieces. Cut the pita pockets in half, and fill with the potato-chickpea mix.

Tal Ronnen, the conscious cook, suggests serving the dish immediately. Since there are only two of us, we have ample potato-chickpea mix. We have one sandwich right when it’s made, then we save the rest for making sandwiches at work the next day. I don’t even heat mine up–it’s delicious straight from the fridge, plopped into a pita. That’s what makes it great, low-maintenance picnic food.


About meganbetz

human geography PhD Student at Indiana University; wife, reader, writer, baker, gardener
This entry was posted in not French recipes and tagged , , , , , . Bookmark the permalink.

One Response to mediterranean chickpea wrap

  1. Pingback: july: cranking up the vegan | francofile

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