Quick Tandoori-Spiced Chickpea and Spinach Wrap

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A fast, flavorful wrap featuring chickpeas tossed in tandoori spices with fresh spinach and cooling yogurt sauce. This indian-inspired sandwiches & wraps (vegetarian) ready in about 16 minutes pairs tandoori spice mix, olive oil, fresh spinach leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 6 min Serves 4 Indian cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: In a medium bowl, toss 1 can (15 oz) drained chickpeas with 2 tbsp tandoori spice mix and 1 tbsp olive oil until evenly coated.
  2. Step 2: Heat a nonstick skillet over medium-high heat and cook the seasoned chickpeas for 5-6 minutes, stirring occasionally, until slightly charred and fragrant.
  3. Step 3: In a small bowl, mix 1/4 cup plain Greek yogurt with 1 tbsp lemon juice, 1/2 tsp garlic powder, and 1/2 tsp salt to create a tangy sauce.
  4. Step 4: Warm 4 large whole wheat tortillas in a dry skillet or microwave for 20 seconds. Divide the sautéed chickpeas and 2 cups fresh spinach evenly among the tortillas.
  5. Step 5: Drizzle the yogurt sauce over the fillings, then roll up each tortilla tightly to form a wrap. Serve immediately for a quick, flavorful meal.

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Frequently asked questions

How long does Quick Tandoori-Spiced Chickpea and Spinach Wrap take to make?

Total time is about 16 minutes (10 min prep + 6 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Quick Tandoori-Spiced Chickpea and Spinach Wrap?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep tandoori spice mix from drying out.

Can I substitute ingredients in Quick Tandoori-Spiced Chickpea and Spinach Wrap?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Quick Tandoori-Spiced Chickpea and Spinach Wrap for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Quick Tandoori-Spiced Chickpea and Spinach Wrap vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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