West Indian-Style Channa Wrap

Aromatic spices give this yummy vegetarian dish its savory punch!

Sign up to receive a free weekly Meatless Monday recipe from The Humane Society of the United States.

Serves 8 or more

3 tablespoons vegetable oil

2 cups onions, diced

5 cloves garlic, minced

½ chili pepper of choice, seeded and diced

1 (2-by-1 inch) hunk fresh ginger, peeled and minced

1 ½ to 3 tablespoons curry powder* (preferably Madras-style)

1 teaspoon ground cumin

¼ teaspoon cayenne

¼ teaspoon ground turmeric

1 teaspoon salt

2 (15-ounce) cans chickpeas, drained and rinsed thoroughly

1 (17.5-ounce) package 8- or 10-inch whole wheat tortillas

Optional add-ons: Your favorite hot sauce; red onion, sliced thinly; cucumber, diced

1. In a deep skillet, heat oil over medium heat. Add onions and cook until slightly softened, about 8 minutes.

2. Add garlic, chili pepper, and ginger, and cook for about 2 minutes.

3. Add spices and salt, and stir well. You’ll end up with a paste.

4. Add chickpeas, plus enough water to barely cover them (at least 3 cups). Bring to a lively simmer, then lower the heat and cook at a gentle simmer, stirring occasionally, until most of the liquid evaporates (50 to 60 minutes). You’re looking for very soft chickpeas with a thick gravy, not soup.

5. Taste for salt and season accordingly.

6. Place a few tablespoons of channa inside a warmed tortilla with any or all of the optional add-ons. (The channa is also great served over rice.)

*On a spicy scale, the original recipe calling for 3 tablespoons of curry is 4 stars out of 5. Especially if you use Madras-style curry, HSUS testers recommend following O’Donnel’s suggestion for toning down the heat by using only 1 tablespoon of curry powder; she also suggests eliminating the cayenne if desired.

Nutrition: All figures are per serving (assumes eight servings).

Protein: 10 grams

Calories: 312

Fat: 8 grams

Fiber: 7 grams

Carbs: 5 grams

From The Meat Lover’s Meatless Cookbook by Kim O’Donnel. Excerpted by arrangement with Da Capo Lifelong, a member of the Perseus Books Group. ©2010.

Watch this video for an eye-opening glimpse of where your food comes from and see how The Humane Society of the United States can help you stand up for animals, the planet, and your health—simply by sitting down to eat. 

Sign up to receive a free weekly Meatless Monday recipe from The Humane Society of the United States.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

Related Posts

Sites We Love

Functional Nutrition Webinar

Food is Medicine

Food has the power to create a happier and healthier world. Celebrity Nutritionist Kelly LeVeque will show you how.

Get Free Access Now Loading next article...
Sign up for mbg's FREE Functional Nutrition Webinar

Your article and new folder have been saved!