Whole wheat wrap: 60g (1 large), Chickpeas: 100g (1/2 cup, cooked), Mango: 50g (1/2 small, diced), Spinach: 20g (1 cup, fresh), Red bell pepper: 30g (1/4 medium, diced), Red onion: 20g (2 tbsp, diced), Greek yogurt: 30g (2 tbsp), Curry powder: 3g (3/4 tsp), Turmeric: 1g (1/4 tsp), Cumin: 1g (1/4 tsp), Honey: 5g (1 tsp), Lime juice: 5ml (1 tsp), Cilantro: 5g (1 tbsp, chopped), Mint: 5g (1 tsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. In a bowl, mash 100g chickpeas with a fork, leaving some whole for texture. 2. Add 3g curry powder, 1g turmeric, 1g cumin, 1g salt, and 1g black pepper to the chickpeas and mix well. 3. In a small bowl, mix 30g Greek yogurt with 5g honey and 5ml lime juice to make the sauce. 4. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 5. Spread the yogurt sauce evenly over the wrap, leaving a 1-inch border. 6. Arrange the curried chickpea mixture down the center of the wrap. 7. Layer 50g diced mango, 30g diced red bell pepper, 20g diced red onion, and 20g spinach over the chickpeas. 8. Sprinkle with 5g chopped cilantro and 5g chopped mint. 9. Fold in the sides of the wrap, then roll up tightly from the bottom. 10. Cut in half diagonally and serve.
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