How many calories are in Chickpea Stew Wrap?
Chickpea Stew Wrap has about 334 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianVeganHigh FiberQuick Meals30 Minute MealsFat Loss FriendlyBalanced Meals
Chickpea Stew Wrap
Chickpea Stew Wrap is a Dinner international recipe with 334 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
334 kcal
Total Time
20 min
Servings
1
Protein
24.5 g
About This Recipe
The story behind Chickpea Stew Wrap
Chickpea Stew Wrap is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chickpeas, onion, and tomato.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 334 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chickpea Stew Wrap worth coming back to.
Ingredients
- Chickpeas1/2 cup (100 g)
- Onion4 ring (20 g)
- Tomato1/2 count (65 g)
- Tortillas1 count (40 g)
- Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
For this recipe you need cooked chickpeas.
- 2
Step 2
Chop the onion and tomato while you preheat the pan over medium heat.
- 3
Step 3
Once heated, pour the oil and spread.
- 4
Step 4
Add the onion with a pinch of salt and stir-fry for 3 minutes.
- 5
Step 5
Then add the tomato and stir-fry together with another 5 minutes. Add salt and pepper to taste.
- 6
Step 6
Finally, add the chickpeas and let cook for some minutes for a better flavour. Optional: add parsley, oregano and/or basil.
- 7
Step 7
Heat each side of the tortilla for 30 seconds so it's easy to manipulate.
- 8
Step 8
Fill with the chickpea stew, fold and serve.
Nutrition Snapshot
Macros and micros at a glance
58/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
334
Protein
24.5g
Carbs
86.9g
Fat
13.6g
Fiber
14.5g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree Nut
Meal Prep and Storage
Make it easier to prep ahead
Chickpea Stew Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chickpea Stew Wrap
How long does Chickpea Stew Wrap take to make?
Chickpea Stew Wrap takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chickpea Stew Wrap?
Most ingredients in Chickpea Stew Wrap can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chickpea Stew Wrap?
Chickpea Stew Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chickpea Stew Wrap?
Yes, Chickpea Stew Wrap generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Chickpea Stew Wrap?
Reheat Chickpea Stew Wrap gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Chickpea Stew Wrap up or down?
Yes. Chickpea Stew Wrap is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chickpea Stew Wrap?
A large skillet, saucepan, or sheet pan works well for Chickpea Stew Wrap. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chickpea Stew Wrap is cooked properly?
Chickpea Stew Wrap is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Chickpea Stew Wrap suitable for vegetarians?
Yes. Chickpea Stew Wrap is suitable for vegetarians as written.
Is Chickpea Stew Wrap gluten-free?
Chickpea Stew Wrap is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Chickpea Stew Wrap?
Yes. This recipe includes Tree Nut. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chickpea Stew Wrap ahead of time?
Chickpea Stew Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chickpea Stew Wrap for my calorie or macro goals?
To make Chickpea Stew Wrap higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Chickpea Stew Wrap, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Chickpea and Bell Pepper Salad
Chickpea and Bell Pepper Salad is a Dinner international recipe from the Forkd database with calorie and macro details.
393 cal41.6 g protein15 min
InternationalDinner
Chickpea and Spinach Stew
Chickpea and Spinach Stew is a Dinner international recipe from the Forkd database with calorie and macro details.
405 cal43.3 g protein20 min
InternationalDinner
Chickpea, Cucumber, Tomato and Olive Salad
Chickpea, Cucumber, Tomato and Olive Salad is a Dinner international recipe from the Forkd database with calorie and macro details.
418 cal42.2 g protein15 min
InternationalDinner
Garlic Potatoes with Mushrooms
Garlic Potatoes with Mushrooms is a Dinner international recipe from the Forkd database with calorie and macro details.
431 cal29.8 g protein15 min
InternationalDinner
Mashed Potatoes with Peas
Mashed Potatoes with Peas is a Dinner international recipe from the Forkd database with calorie and macro details.
347 cal21 g protein20 min
InternationalDinner
Mushroom Hummus Toast
Mushroom Hummus Toast is a Dinner international recipe from the Forkd database with calorie and macro details.
408 cal27.8 g protein15 min