Pumpkin Wraps (Vegan, Gluten-Free & Oil-Free) with Spiced Chickpeas
These pumpkin wraps are one of those recipes that make you wonder why you didn’t try them sooner. They are vegan, gluten-free and can be made completely oil-free, yet stay soft and flexible enough to roll without breaking.The secret isn’t a long ingredient list, but a simple parchment paper trick in the pan, which keeps the wraps moist while cooking. Filled with warmly spiced chickpeas and fresh greens, they make a comforting, wholesome meal that’s perfect for sharing.
Equipment
- Blender
- Large non-stick pan
- Parchment paper (cut to pan size)
- Small saucepan with lid
- Cutting board
- Sharp knife
- Spatula
- Measuring cups
Ingredients
For the wraps:
- 150 g cooked pumpkin
- 375 ml water
- 110 g rice flour
- 35 g buckwheat flour
- 1 tablespoon psyllium fiber husk
- 1/2 teaspoon salt
- 1/2 teaspoon cumin seeds
For the chickpeas:
- 1 small onion finely diced
- some cooking oil or water for oil-free option
- 1 teaspoon cumin seeds
- 150 g sprouted chickpeas
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground coriander
- 1/2 teaspoon turmeric
- chili powder to taste
- 1-2 cups water
- salt to taste
Instructions
- For the wraps, blend water and cooked pumpkin in a blender. Add remaining ingredients and blend smooth. Let sit for approx. 20 minutes. The mixture should thicken quite well.
- In the meantime, start preparing the chickpeas. Heat a small pot with some oil or water. Add onions and cumin seeds and cook until golden.
- Add remaining spices, chickpeas and water. Cook on low heat with a lid on. I use sprouted chickpeas. They tend to soak quite a bit of fluid. I recommend to start wit one cup of water and add more as needed. I cook these for quite a while so that they can soak up the flavours of the spices.
- When the mixture for the wraps has thickened up, preheat a frying pan on low-medium heat. Place a piece of baking paper inside the pan. Pour a portion of dough onto the baking paper and spread it out thinly.
- Cook it until the top part has become dry to touch. Then scoop the wrap out of the pan, paper and all. Place another piece of baking paper into the frying pan, then flip the wrap onto it. Cook until the wrap is browning up and the top baking paper peels off easy. Let cool down on a cooling rack.
- Repeat this step until al the wraps have been cooked (the baking paper can be re-used for this). In the meantime the chickpeas should be ready to be served with the wraps. Some fresh greens and chopped veges go very well with these wraps.
Notes
Enjoy! :)