Posted on by Paula Gallagher
Tortilla wraps are probably the most versatile thing in my kitchen. From breakfast burritos to quesadillas, they are a kid friendly and delicious vehicle to get a lot of nutrition into your meal. And this recipe for chickpea and mango wraps is no exception. It's fresh and delicious and incredibly easy to make. Plus, the two star ingredients offer a ton of health benefits!
Chickpeas are legumes and research has shown that people who regularly consume legumes have a reduced risk of coronary heart disease. Chickpeas also offer calcium, folate, magnesium and potassium, all of which are cardio-protective nutrients. On top of all that, one cup of chickpeas provides 11 grams of fiber. Fiber helps eliminate toxins and slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours.
Mangoes are rich in vitamins, minerals and antioxidants (particularly vitamins A and C, potassium and beta-carotene). Mangoes contain an enzyme with stomach-soothing properties similar to papain. They also have vermifuge (de-worming) and anti-parasitic constituents. In addition, an average mango contains up to 40% of our daily fiber requirement.
Chickpea and Mango Wraps
• 2 Tbsp plain Greek yogurt
• 1 Tbsp mayonnaise (vegan or other)
• 1 Tbsp rice vinegar
• Juice from 1 lime
• 1 tsp agave nectar or honey
• 2 1/2 tsp yellow curry powder
• Pinch of cayenne pepper
• Pinch of salt
• 1/3 cup diced red onion
• 2 green onions, green and white parts, diced
• 1 cup diced mango
• 1 15 oz can chickpeas, drained and rinsed
• 4 whole grain tortillas
• 1 cup baby spinach, washed and dried
In a medium mixing bowl combine yogurt, mayonnaise, rice vinegar, lime juice, agave or honey, curry powder, cayenne and salt. Add red onion, green onion, mango and chickpeas to curry mixture and stir to combine.
If eating immediately, split mixture among tortillas and top with spinach. Fold in sides of each tortilla and roll up tightly. Cut each wrap in half and serve. If eating later, place chickpea and mango mixture in an airtight container and refrigerate until ready to wrap.
Makes 4 wraps.
Photo from here, with thanks.
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
Dr. Rav Ivker
Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
Dr. Rob Brown
Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.