Indian Spiced Chickpea Wraps Recipe

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Ingredients:

Serving

raita:
1 cup (8 oz) reduced-fat plain yogurt
1/2 cup drained unsweetened pineapple tidbits
1/4 tsp salt
1/4 tsp ground cumin
wraps:
2 tsp canola oil
1 small onion, chopped
1 tbsp minced fresh gingerroot
2 garlic cloves, minced
1/2 tsp curry powder
1/4 tsp each salt , ground cumin
1/4 tsp cayenne pepper , optional
1 can (15 oz) chickpeas or garbanzo beans, rinsed and drained
1 cup canned crushed tomatoes
4 whole wheat tortillas (8 inches), warmed
3 cups fresh baby spinach

Directions:

In a small bowl, mix raita ingredients; set aside.
For wraps, in a nonstick skillet coated with cooking spray, heat oil over medium-high heat. Add onion; cook and stir until tender. Add ginger, garlic and seasonings; cook and stir 1 minute longer.
Stir in chickpeas and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until slightly thickened, stirring occasionally.
Near the center of each tortilla, arrange spinach and chickpea mixture; top with raita. Roll up tightly; serve immediately. Yield: 4 servings (1-1/3 cups sauce).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	100.52 Kcal (421 kJ)
Calories from fat	37.52 Kcal
		% Daily Value*
Total Fat	4.17g	6%
Cholesterol	0.43mg	0%
Sodium	400.93mg	17%
Potassium	419.46mg	9%
Total Carbs	15.33g	5%
Sugars	7.39g	30%
Dietary Fiber	3.24g	13%
Protein	4.13g	8%
Vitamin C	18.1mg	30%
Iron	1.8mg	10%
Calcium	70mg	7%

Amount Per 100 g
Calories	67.36 Kcal (282 kJ)
Calories from fat	25.14 Kcal
		% Daily Value*
Total Fat	2.79g	6%
Cholesterol	0.28mg	0%
Sodium	268.64mg	17%
Potassium	281.05mg	9%
Total Carbs	10.27g	5%
Sugars	4.95g	30%
Dietary Fiber	2.17g	13%
Protein	2.77g	8%
Vitamin C	12.1mg	30%
Iron	1.2mg	10%
Calcium	46.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.7

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

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