Middle Eastern · Lunch
Chickpea Fritter Wrap (High-Protein)
Spiced chickpea and fava bean fritters, pan-fried until crisp, wrapped in warm pita with shredded chicken breast, tahini-yogurt sauce, and pickled vegetables. Cumin, coriander, garlic, and parsley season the patties, while crunchy cucumber and tomato add freshness against the dense, protein-rich filling and creamy sauce.
$4
20 minsPrep
12 minsCook
32 minsTotal
MediumLevel
Nutrition per serving
578Calories
52.3gProtein
20.1gFat
54.8gCarbs
6.5gSugar
12.4gFiber
887mgSodium
72mgChol
3.8gSat Fat
975mgPotassium
210mgCalcium
6.2mgIron
0.4mcgVitamin B12
13.8mgVitamin C
high-fiber
protein-rich
low-cholesterol
high-protein
Instructions
1
Prep
Pulse chickpeas, fava beans, 2 cloves garlic, parsley, cilantro, cumin, coriander, baking powder, and flour in a food processor until a coarse, sticky paste forms.
2
Rest
Chill the fritter mixture, covered, for 15 minutes until firm enough to shape without falling apart.
3
Heat
Divide chilled mixture into 3 small patties; fry in 2 tbsp olive oil over medium heat for 3–4 minutes per side until deeply golden and crisp.
4
Assemble
Warm pita in a dry skillet over medium heat for 30 seconds per side. Whisk yogurt, tahini, lemon juice, and minced garlic until smooth. Layer pita with sauce, chicken, fritters, cucumber, tomato, and pickled onion.
5
Plate
Fold pita sides over filling and roll tightly into a wrap. Slice diagonally and serve immediately while fritters are crisp.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g cooked chickpeas, drained and patted dry
- 3.6 oz100g cooked fava beans, drained and patted dry
- 5 oz140g chicken breast
- 22 whole-wheat pita (about 60g)
- 4 tbsp4 tbsp plain yogurt
- 2 tbsp2 tbsp tahini
- 2 tsp2 tsp lemon juice
- 22 small clove garlic
- 4 cloves4 cloves garlic
- 1/2 cup30g fresh parsley
- 4 tbsp16g fresh cilantro
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp baking powder
- 2 tbsp16g all-purpose flour
- 4 tbsp56g olive oil, for pan-frying
- 4 tbsp40g cucumber
- 44 tomato slices
- 4 tbsp40g pickled red onion
- salt, to taste
- black pepper, to taste
