Chickpea & Kidney Bean Pita Wraps with Pesto – Easy Recipe

Last Updated on 2 months by Neha Deshmukh

Chickpea & Kidney Bean Pita Wraps with Pesto – Easy Recipe

Introduction

Okay, let’s be real – sometimes you just need a quick, satisfying meal that doesn’t require hours in the kitchen. These Chickpea & Kidney Bean Pita Wraps with Pesto are exactly that! I first whipped these up on a busy weeknight when my pantry was looking a little bare, and they’ve become a regular in our house ever since. They’re packed with flavour, super easy to customize, and honestly, just really good. Get ready for a wrap that’ll become your new go-to!

Why You’ll Love This Recipe

These wraps are a winner for so many reasons. They’re incredibly fast – ready in under 30 minutes! Plus, they’re a fantastic source of plant-based protein, keeping you full and energized. The combination of the earthy chickpeas and kidney beans with the bright, fresh pesto is just chef’s kiss. And honestly, who doesn’t love a good pita wrap?

Ingredients

Here’s what you’ll need to make these delicious Chickpea & Kidney Bean Pita Wraps:

• 4 pita breads
• 1 tablespoon vegetable oil
• 1 small onion, sliced
• 1 large green pepper, sliced
• 0.5 cup boiled chickpeas (about 125g)
• 0.5 cup boiled kidney beans (about 125g)
• 2-3 garlic cloves, chopped
• 0.25 cup pesto (about 60ml)
• 0.5 teaspoon cumin powder
• 0.25 teaspoon red chili powder
• Salt to taste
• Black pepper to taste
• 0.25 cup yogurt (about 60ml)
• 0.25 teaspoon dried dill
• Smoked paprika for garnish

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Pesto: Pesto is originally from Genoa, Italy, and brings such a lovely fresh, herbaceous flavour. You can use store-bought, but homemade pesto is amazing if you have the time.
• Chickpeas & Kidney Beans: These are a protein powerhouse! They keep you feeling full and satisfied. Feel free to use other beans you love, like cannellini or black beans.
• Pita Breads: Pita bread is a Middle Eastern staple, perfect for wrapping up all sorts of goodies. Look for soft, pliable pita breads for the best results.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Heat the vegetable oil in a pan over medium heat. Add the chopped garlic and sauté for about 30 seconds, until fragrant. Don’t let it burn!
2. Add the sliced onions and cook for about a minute, until they start to soften. Then, toss in the sliced green peppers and cook for another minute.
3. Now, add the boiled chickpeas and kidney beans to the pan. Gently crush some of the beans with a spatula – this helps create a nice, textured filling.
4. Season with cumin powder, red chili powder, salt, and black pepper. Stir in the pesto until everything is well combined. Remove the pan from the heat.
5. While the filling is cooling slightly, let’s make the yogurt dill sauce. In a small bowl, whisk together the yogurt, dried dill, salt, and pepper. If it’s too thick, add a tablespoon or two of water to reach your desired consistency.
6. To assemble the wraps, divide the chickpea-bean mixture evenly among the pita breads. Top with a generous dollop of the yogurt dill sauce and a sprinkle of smoked paprika.
7. Serve immediately and enjoy!

Expert Tips

• Don’t overcook the vegetables – you want them to retain a little bit of crunch.
• Taste as you go! Adjust the seasoning to your liking.
• Gently warming the pita bread makes it more pliable and easier to wrap.

Variations

This recipe is super versatile! Here are a few ideas to spice things up:

• Vegan Adaptation: Use vegan pesto and a plant-based yogurt alternative. Coconut yogurt works beautifully!
• Gluten-Free Adaptation: Simply swap out the pita bread for gluten-free pita bread.
• Spice Level: Adjust the amount of red chili powder to control the heat. My friend loves to add a pinch of cayenne pepper too!
• Quick Weeknight Meal: This is already pretty quick, but you can use pre-cooked chickpeas and kidney beans to save even more time.

Serving Suggestions

These wraps are great on their own, but they also pair well with:

• A simple side salad
• Some crunchy carrot sticks and hummus
• A dollop of extra yogurt sauce for dipping

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. However, the pita bread might get a little soggy, so it’s best to enjoy these wraps fresh!

FAQs

Let’s answer some common questions:

• Can I make the chickpea-bean mixture ahead of time? Absolutely! You can make the filling a day or two in advance and store it in the fridge. Just give it a quick stir before assembling the wraps.
• What kind of pesto works best in this recipe? Traditional basil pesto is fantastic, but you can experiment with other flavours like sun-dried tomato pesto or kale pesto.
• Can I use canned chickpeas and kidney beans? Yes, definitely! Just make sure to rinse and drain them well before using.
• Is this recipe suitable for kids? Yes! You can reduce or omit the red chili powder to make it milder for little ones.
• How can I adjust the yogurt sauce consistency? Add a tablespoon of water at a time until you reach your desired consistency. Some people like it thick, others prefer it thinner.