Chickpea and Portobello Mushroom Wraps

Votes: 1

Time: 40 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 400, total fat 17 G., saturated fats 4 G., proteins 15 G., carbohydrates 49 G., fiber 7 G., cholesterol 10 mg, sodium 630 mg, sugar - G.

These delicious and healthy vegetarian wraps, filled with portobello mushrooms, protein-rich chickpeas, and melting cheese, are served with a light tomato and arugula salad and are perfect for both lunch and dinner. After wrapping the filling in pita bread, be sure to toast the wraps in the oven until the cheese melts inside and the pita bread turns golden and crispy on the outside. Serve hot.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

4 portobello mushroom caps
1 small red onion, thinly sliced into half rings
6 Campari or other small tomatoes, quartered
3.5 tablespoons extra-virgin olive oil
2 tsp chopped fresh rosemary
1 can (425 g) canned chickpeas, rinsed
2 tablespoons balsamic vinegar
2 lavash or other flatbreads
4 slices reduced-fat Muenster (about 60g), torn into pieces
2 tbsp. l. grated parmesan
1 package (150 g) of small arugula (about 8 cups)

Ingredient Substitution Suggestions

We recommend

Cooking the dish according to the recipe:

Preheat oven to 425°F (220°C). On a rimmed baking sheet, combine the mushrooms, onion, half the tomatoes, 1 tablespoon olive oil, rosemary, 1/2 teaspoon salt, and a pinch of freshly ground black pepper. Bake until the vegetables are tender, about 15 minutes. Slice the mushrooms.
Meanwhile, in a medium bowl, combine half the chickpeas with 1 tablespoon each of olive oil and balsamic vinegar and mash with a fork. Season with salt and pepper to taste. Arrange on a pita bread and top with Muenster and Parmesan.

Drain the vegetables and arrange them lengthwise in the center of the pita bread. Add 1 cup of arugula, then roll up, starting from the long side. Place on a baking sheet; bake until the cheese is melted, 5 minutes.
In a large bowl, combine the remaining 1.5 tablespoons olive oil and 1 tablespoon balsamic vinegar. Add the remaining tomatoes, chickpeas, and arugula, season with salt and pepper, and toss to combine. Cut the wraps into quarters. Serve with a salad.

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