Description
These BBQ Chickpea Wraps with Ranch Dressing are a delicious and healthy vegetarian lunch option, featuring roasted chickpeas coated in tangy barbecue sauce, fresh vegetables, and creamy ranch dressing all wrapped in soft flour tortillas. They offer a perfect balance of smoky, savory, and fresh flavors with a satisfying crunch.
Ingredients
Scale
For the BBQ Chickpeas
- 2 cans (15 ounces each) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- 1/2 cup barbecue sauce
For the Wraps
- 4 large flour tortillas
- 2 cups shredded lettuce
- 1 cup shredded carrots
- 1/2 red onion, thinly sliced
- 1/2 cup corn kernels
- 1/2 cup ranch dressing
- 1 tablespoon fresh parsley, chopped (optional)
Instructions
- Preheat and Prepare Chickpeas: Preheat your oven to 400°F (200°C). Pat the drained chickpeas dry using a clean kitchen towel or paper towels to remove excess moisture, which helps them crisp up during roasting.
- Season and Roast Chickpeas: Spread the chickpeas evenly on a baking sheet. Drizzle with olive oil, then sprinkle smoked paprika, garlic powder, onion powder, salt, and black pepper over them. Toss to coat evenly. Roast for 20 to 25 minutes until they are slightly crispy, shaking the pan halfway through for uniform cooking.
- Coat Chickpeas with BBQ Sauce: Remove the roasted chickpeas from the oven and transfer them to a bowl. Toss with the barbecue sauce until evenly coated and flavorful.
- Warm Tortillas: Slightly warm the flour tortillas in a dry skillet or microwave to make them pliable and easy to roll without cracking.
- Assemble the Wraps: Lay each tortilla flat on a clean surface. Layer with shredded lettuce, shredded carrots, thinly sliced red onion, corn kernels, and the BBQ-coated chickpeas.
- Add Ranch and Garnish: Drizzle ranch dressing over the fillings and sprinkle with chopped fresh parsley if desired.
- Wrap and Serve: Fold in the sides of the tortillas and roll tightly into wraps. Slice each wrap in half and serve immediately for the best texture and flavor.
Notes
- For a vegan version, substitute ranch dressing with a dairy-free alternative.
- You can cook the chickpeas in a skillet instead of roasting to reduce cooking time.
- Adding avocado slices enhances creaminess and adds healthy fats.
