Nutritionist Shahna Sarpi brings you this quick and easy lunch wrap, a great option to have on the go.
Prep Time: 5 mins
Serves: 2
Course: Dinner, Lunch


  • 2 wholemeal or gluten free wrap(s)
  • 1 1/2 cup s chickpeas (tinned) drained and rinsed
  • 1 teaspoon s cumin (ground)
  • 1 tablespoon s olive oil (extra virgin)
  • 1 lemon s juiced
  • 1 to mato es sliced
  • 1 cucumber lebanese sliced
  • 2 cup s baby spinach
  • salt & pepper to taste


  • Lay the wrap out flat on a plate.
  • In a small bowl, add the chickpeas, cumin, olive oil and lemon. Using the back of a fork, mash these ingredients together to form a chunky mixture.
  • Add the smashed chickpea mix to the wrap and top with sliced tomato, cucumber and spinach.
  • Season with salt and pepper and roll the wrap to serve.
Nutrition Facts
Smashed Chickpea Wrap
Amount Per Serving
Calories 478.5 Calories from Fat 166
% Daily Value*
Fat 18.4g28%
Saturated Fat 3g19%
Carbohydrates 54.6g18%
Fiber 11.4g48%
Sugar 7.5g8%
Protein 15.9g32%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.