BBQ Chickpea Wrap

budget friendly chickpeas vegan vegan on a budget Dec 01, 2023

BBQ Chickpea Wrap
Makes: 3-4 servings • Total Time: 10 minutes • FODMAP Rating: medium

This meal is designed as a quick go-to recipe. However, if you have more time, an excellent addition is some cubed cooked sweet potatoes (which you could find pre-made in the freezer section). Either way, you will be amazed at how delicious and how easy this meal is to make!

1 can chickpeas or garbanzo beans
½ cup Stubbs Reduced Sugar BBQ sauce
½ cup red onion, thinly sliced
2 cups lettuce, chopped
1 large tomato, sliced
1 large avocado, sliced
3 to 4 tortillas

Rinse and drain chickpeas well and place in a microwave-safe bowl.
Heat for 1 minute in the microwave to soften.
Add ½ cup of BBQ sauce and smash the chickpeas with a fork or potato masher.
Lay out the wraps and layer ¼ of the BBQ chick’n mix, onions, lettuce, tomato slices and avocado inside each one, then roll up tight and enjoy.

*Don’t forget to preload on vegetables before you eat!
*FODMAP swaps: Keep portions to under ½ cup beans, under ¼ whole avocado; start with a few slices of red onion or sub out or mix with chives, green scallions or leeks


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