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Curried Chickpea Mango Salad Wrap


    Savoury chickpeas and sweet, tangy mango combine in this unexpectedly delicious wrap.


    Pack it up: Assembling this wrap the night before will leave you with a majorly soggy tortilla on your hands. Instead, loosely fold and roll tortillas and place each in an airtight container. With the chickpea salad, divide it among 4 separate containers and top each with a quarter of the spinach. Assemble immediately before eating.

    Swap it out: Don’t have chickpeas in your kitchen? Use whatever protein you do have; crumbled firm tofu, tempeh, or even chicken would work just fine.

    2 Tbsp (30 mL) plain, 0% milk fat Greek yogourt
    1 Tbsp (15 mL) vegan mayonnaise or reduced-fat mayonnaise
    1 Tbsp (15 mL) rice vinegar
    Juice from 1 lime
    1 tsp (5 mL) agave nectar or honey
    2 1/2 tsp (12 mL) yellow curry powder
    Pinch of cayenne pepper
    Pinch of salt
    1/3 cup (80 mL) diced red onion
    2 green onions, green and white parts, diced
    1 cup (250 mL) diced mango
    1 - 15 oz (425 g) can chickpeas, drained and rinsed
    4 whole grain tortillas
    1 cup (250 mL) baby spinach, washed and dried

    In medium mixing bowl combine yogourt, mayonnaise, rice vinegar, lime juice, agave, curry powder, cayenne, and salt.

    Add red onion, green onion, mango, and chickpeas to curry mixture; stir to combine.

    If eating immediately, split mixture among tortillas and top with spinach. Fold in sides of tortilla and roll up tightly. Cut each wrap in half and serve. If eating later, package up components and refrigerate.

    Makes 4 wraps.

    Each serving contains: 335 calories; 12 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 58 g total carbohydrates (14 g sugars, 9 g fibre); 355 mg sodium

    source: "Resolve to Brown Bag It", alive #363, January 2013


    Curried Chickpea Mango Salad Wrap



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.