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August 8, 2011

West Indian-Style Channa Wrap

Aromatic spices give this dish its savory punch

Guide to Meat-Free Meals

  • Myra Kohn

Serves 8 or more

3 tablespoons vegetable oil
2 cups (450ml) onions, diced
5 cloves garlic, minced 
1/2  chili pepper of choice, seeded and diced
1 (2-by-1 inch) hunk fresh ginger, peeled and minced
1 1/2 to 3 tablespoons curry powder* (preferably Madras-style)
1 teaspoon ground cumin 
1/4 teaspoon cayenne 
1/4 teaspoon ground turmeric
1 teaspoon salt
2 (15-ounce) (400g) cans chickpeas, drained and rinsed thoroughly
1 (17.5-ounce) (500g) 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 eight minutes.

2. Add garlic, chili pepper, and ginger, and cook for about two 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 three 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 three tablespoons of curry is four stars out of five. Especially if you use Madras-style curry, our testers recommend following O’Donnel’s suggestion for toning down the heat by using only one tablespoon of curry powder; she also suggests eliminating the cayenne if desired.


Assuming eight wraps, nutrition per wrap/serving:

Calories: 312
Fat: 8 grams
Fiber: 7 grams
Protein: 10 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.

Read more from the Guide to Meat-Free Meals