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Central Coop Curried Chickpea & Rice Wrap


Central Co-op is a community-owned cooperative natural foods grocery with locations on Seattle’s Capitol Hill and in Tacoma’s North End. Central Co-op encourages shoppers and community members to “Bring the Bigger Story to Your Table,” and highlights connections between the food we eat and the producers, farmers, and food systems that provide it. They’re one of many wonderful local grocers that make us proud to be on their shelves and in their delis!

Their “from-scratch” deli kitchens emphasize seasonal, sustainable ingredients in tasty, healthfully prepared foods. Indianlife Pakoras are a popular Central Co-op deli item and Indianlife Large Wraps are sold there and used by deli chefs to create delicious meals like this Curried Chickpea and Rice Wrap.

Here a nutrient-packed, flavorful chickpea/rice/vegetable filling pairs with a curry dressing featuring Indianlife Curry Powder. A great lunch or dinner option, it’s easy to make and versatile. Stuff it into sandwiches, top a bowl of greens with it or bring as a pot-luck side dish!

Curried Chickpea and Rice Wraps

Serves 2 people

Ingredients:

2 Indianlife Large Wraps (experiment with your favorite flavor)

1/4C Red Onion, chopped or diced approx. 1/4″ pieces

1/2C Garbanzo Beans (Chickpeas – cooked)

1C Short Grain Brown Rice (Cooked – see below)

1/4C Walnuts (chopped and preferably toasted)

1/4C Dried Currants

1/3C Celery (Diced into 1/2″ to 1/3″ pieces)

1/4C Lettuce (Chopped or shredded so you can spread it on the wrap)

1/4C Carrots (Shredded)

1/2C Italian Parsley (Can add a tablespoon or two if you like more herbs)

1/4C Vegan Mayonnaise of your choice (or non-vegan if you prefer)

1/2t Dijon Mustard (or use 3/4 teaspoon for spicier)

2-1/2t Indianlife Curry Powder

1/2t Red Wine Vinegar (or a splash)

3/4t Olive or Sunflower Oil (or a splash)

Pinch or Two Sea Salt (to taste)

Cooking Instructions


  1. This recipe uses small amounts of cooked rice and cooked or canned chickpeas. Precook these in batches. What you don’t require for this easy recipe can be used in a host of other dishes!

  2. Place chickpeas, spread out so not touching, on a sheet pan (you can use parchment or baking paper liner). If using canned chickpeas, rinse them thoroughly before placing on sheet pan.

  3. Mix the vinegar, 1/2 teaspoon of curry powder and the olive oil in a bowl. Whisk to remove lumps.

  4. Pour this mixture over the chickpeas on the pan and bake at 350 degrees or 325 in convection oven for 20-30 minutes until brown. Do not burn.

  5. Toast the walnuts if you are toasting them, chop when cool and set aside.

  6. Mix together the cooked brown rice, currants, celery, onion, parsley, mayo, mustard and remaining curry powder in a bowl. Add in the chickpeas and walnuts and mix well.

  7. Taste and adjust seasoning as needed.

Wrap Assembly Instructions


  1. If making two wraps, place half the Curried Chickpea/Rice mixture on each wrap and spread into a burrito shape

  2. Spread half the lettuce on each wrap

  3. Spread half the carrots on each wrap

  4. Tuck the ends of the wrap

  5. Fold the wrap over and pull back tight

  6. Roll and tuck the wrap (as when making a burrito)

Handy Tip: When cooking dried chickpeas, use a 3:1 ratio (3C water to 1C chickpeas. When cooking brown rice, use a 2:1 ratio (2C water to 1C uncooked rice).

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