Curried Chickpea Salad Wraps: a 15-minute meal from Dishing Up the Dirt

I'm in the final stretch of prerequisite studies before my Master's Program begins! Fundamentals of Human Nutrition and Biochemistry are the last courses that I need to finish up before diving into the graduate program of my dreams--and a lifetime of learning and service in the field of health & wellness. For those of you who haven't heard, I've recently been accepted into Bastyr University's graduate program in Nutrition for Wellness, a M.S. degree offered through the Department of Nutrition and Exercise Science in sunny San Diego. Needless to say, I've poured a tremendous amount of effort, study, and dedication to get to this point, and I'm thrilled to begin this next chapter of life :) 

More on that, and the exciting details of what's to come, in another post. What I'd like to focus on here is a recipe for a quick, healthful, and deeeeeelicious meal from Andrea Bemis' Dishing Up the Dirt that I had the pleasure of making this evening as part of a homework assignment for my Fundamentals of Human Nutrition course (which I'm taking online through Bringham Young University's Independent Study offerings). 

The parameters for the assignment were simple: find or create a recipe to prepare and serve for yourself and another person that incorporates: 

  • at least one canned food ingredient
  • at least 3 kinds of food groups: a protein source, a grain, and a fruit or vegetable

...and meets the following characteristics: tasty, quick and/or easy to prepare, inexpensive, no unusual or hard-to-get ingredients, widely available equipment. 

I chose a variation of Andrea's Curried Chickpea Salad Wraps from the Dishing Up the Dirt blog to share with Kris on this balmy Iowa evening. I even made my first (slightly embarrassing) attempt at sharing my cooking process in an Instagram story (find me here - @sheilamariehiggins) Not quite sure how I feel about that, but hey - cheers to trying something new, right?

Anywho, these wraps are totally tasty, completely customizable, easy to prepare (15 minutes or less!), and the only major tools you need are a can opener, knife, rubber spatula (or spoon, fork....or fingers) and a few measuring cups and spoons (although "eyeballing it" is definitely my go-to recommendation for dishes like this!). Thanks, Andrea, for your original recipe! Cheers to good health and a life well-fed. 

Curried Chickpea Salad Wraps

Serves: 2

Prep Time: 15 minutes | Cook Time: 0 minutes

Recipe adapted slightly from Dishing Up the Dirt, linked here

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 large celery stick (about 1/2 cup, for me), diced
  • 3/4 cup carrots, sliced into thin matchsticks or grated
  • 1/4 cup parsley, minced
  • 1/4 cup raisins
  • 1/4 cup sunflower seeds
  • 3-4 flour tortillas or wraps of choice (we shared 3 medium/large Spinach Tortillas total)

For the Curry Sauce

*this is technically a *doubled* sauce recipe, but there's really no such thing as "too much sauce" (can I get an Amen?)....and we ended up using the whole batch instead of saving the rest for later

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 Tablespoon fresh lemon juice
  • 2 teaspoons pure maple syrup
  • 1/2 Tablespoon curry powder (start with this amount and add more if you like the heat - we did)
  • 1/2 teaspoon garlic powder
  • salt and pepper to taste
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Preparation

1. Combine all the ingredients for the curry sauce together and whisk until smooth. Taste often and adjust spices and water-content to your liking (as I mentioned, we added more curry powder + garlic). Set aside.

2. In a large bowl, combine the chickpeas, celery, carrots, parsley, raisins and sunflower seeds. Stir in curry sauce and place an even amount of the salad on each tortilla and wrap up like a burrito. Enjoy!

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Here's how the recipe meets my assignment requirements:

  • chickpeas (garbonzo beans) cover the requirement for a canned ingredient, and they also serve as my item from the "Protein Foods" food group - legumes provide a great source of protein for vegetarians and vegans, (and meat-eaters looking to branch out and diversify their diets) and, when eaten together with grains (in our case, flour tortillas), provide all of the essential amino acids that the human body needs**. 
  • the spinach tortillas cover the "Grains" need, made with organic wheat flour.
  • fresh carrots, celery, and parsley provide a variety of nutrients and tastes from the "Vegetables" food group
  • raisins (no extra sweetener) hold down the "Fruits" corner
  • Curry powder and tahini are the only things that might count as rather "unusual" for the typical American pantry, but they're easy to get at any grocery store and very worth gaining familiarity with.

**legumes + grains are the classic, textbook example of a COMPLEMENTARY PROTEIN combination, defined as "two or more proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other". In this case, legumes provide plenty of isoleucine and lysine, but fall short in methionine and tryptophan...whereas grains have the opposite strengths and weaknesses. A perfect match!

Summertime meals on the deck are our favorite :)

Summertime meals on the deck are our favorite :)