Easy Weeknight Staple Recipe

September means back to school, which can make weeknights even more hectic than usual. Keep this recipe in your back pocket on nights that your meat is still frozen and defrosting will take more time than it’s worth. This wrap uses chickpeas as the main protein source – an easy staple to keep on hand that requires zero defrosting.

Canned products can be high in sodium since salt is used to help preserve the food. To ensure you don’t end up with a dish that is excessively high in sodium, be sure to pick canned products that are labeled “low sodium”, “reduced sodium”, or “no salt added” to keep the sodium to a minimum. Additional draining and rinsing the beans can reduce the sodium up to 41%.1


Simple Lemon Parm Chickpea Wrap (Serves 4)


  • 1 tbsp olive oil
  • 1 can low sodium canned chickpeas, drained and rinsed
  • 2 tsp minced garlic
  • ¼ tsp of salt
  • ¼ tsp cracked black pepper
  • 1 small lemon zest
  • 1 tbsp parmesan cheese

Put olive oil in large pan and bring to medium heat. Add minced garlic and rinsed chickpeas. Stir for 5 minutes or until chickpeas start to brown slightly. Season with garlic, salt, and cracked pepper. Zest lemon over pan and mix in. Lastly sprinkle parmesan cheese over chickpeas. Mix in pan until incorporated. Remove from heat.

Take four 6’’ whole grain tortilla wrap and place in your desired toppings. Looking for lower carb? Remove the wrap and boost up the leafy greens/toppings. Have a deconstructed chickpea wrap salad!

Suggested toppings include:

  • Chopped romaine – feel free to sub for any leafy greens! Spinach is a great alternative.
  • Salsa/Pico De Gallo – bonus points if it’s homemade – Check out June’s Pico recipe!
  • Avocado
  • Chopped red onion
  • Hot sauce – Sriracha if you like it extra spicy!


  1. Duyff, Roberta, Jones, Joshua, Mount, John. “Sodium Reduction in Canned Beans After Draining, Rinsing.” Journal of Culinary Science & Technology. 9.2 (2011): 106-112 Doi: 10.1080/15428052.2011.582405.

Authored By: Emily Rykaczewski, MS, RDN, LDN

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