Peace Corps Zambia - Cooking in the Village

chickpeas

🥗Healthier: edamame

💰Cheaper: canned beans

Edamame offers a protein-rich alternative, while canned beans are budget-friendly.

tortillas

🥗Healthier: whole grain wraps

💰Cheaper: pita bread

Whole grain wraps add fiber, while pita bread is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil provides healthy fats, while vegetable oil is cost-effective.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs are convenient and cheaper, though fresh offers better flavor.

Rinse and drain chickpeas under cold water.

Mash chickpeas in a bowl with a fork until slightly chunky.

Add olive oil, lemon juice, minced garlic, cumin, paprika, salt, and pepper to the chickpeas; mix well.

Chop cucumber, tomato, red onion, and lettuce into small pieces.

Spread the chickpea mixture evenly over each tortilla.

Layer chopped vegetables and avocado slices on top of the chickpea mixture.

Sprinkle fresh herbs over the vegetables for added flavor.

Drizzle with hot sauce if desired.

Fold the sides of the tortilla inward and roll tightly to form a wrap.

Slice the wraps in half for easier handling.

Serve immediately or wrap in foil for a portable meal.

Cooking Techniques

Spice Level:

Allergens