Making a wrap with chickpea flour and flaxseed is not only a tasty, gluten-free choice, but also a smart nutritional strategy.
Chickpea flour is naturally rich in vegetable protein, fiber and micronutrients such as iron, phosphorus and folate. It has a low glycemic index and good satiating power, ideal for those looking for balanced meals that do not cause blood sugar spikes.

Flax seeds, ground fresh to aid absorption, are a valuable source of healthy fats (omega-3), soluble fiber and lignans, plant compounds with antioxidant properties. Added to the dough, they improve the texture of the wrap and increase its nutritional value, contributing to a greater feeling of satiety and better intestinal health.

The combination of these two ingredients creates a complete and functional base, suitable for anyone following a plant-based diet or simply looking for a light and balanced alternative to classic cereal-based doughs. The result? A balanced meal with a good protein content, rich in fiber, good fats and low on the glycemic index, perfect for filling with vegetables and Mediterranean ingredients for a healthy and tasty experience.

Method (serves one)

1. Prepare the base
In a bowl, mix:

• 50 g chickpea flour
• 10 g ground flax seeds
• a pinch of salt
  Add about 100 ml of water, a little at a time, stirring with a hand whisk or fork, until you have a smooth, runny batter, similar to that used for crêpes.

2. Cook the wrap
Heat a non-stick frying pan (20–24 cm diameter) well. If necessary, grease it lightly with a little oil.
Pour in all the batter and tilt the pan to distribute it evenly.
Cook over medium heat for 3–4 minutes, until the edges begin to lift and the surface is dry.
Flip with a spatula and cook for another 2–3 minutes on the other side. Transfer to a plate and leave to cool.

3. Prepare the filling
Meanwhile, cut 80 g of roasted peppers into strips.
Wash and dry about 30 g of mixed salad.
Slice 15 g of pitted black olives and rinse 1 teaspoon of capers to remove excess salt.
Mix everything in a bowl and season with 1 tablespoon of extra virgin olive oil (10 g).

4. Assemble the wrap
Place the filling on half of the wrap and fold into a half-moon shape (like a piadina) or roll gently like a burrito.
Serve immediately or wrap in compostable kitchen paper for a healthy and balanced takeaway meal.

Approximate nutritional values (1 complete wrap)

This recipe is a complete and balanced meal, ideal for those following a plant-based diet.

• Good protein content for a single vegetable serving (~14 g)
• High in good fats, thanks to extra virgin olive oil and flax seeds (a source of omega-3)
• Low glycaemic index, due to the presence of legumes, fiber and fats
• Rich in fiber (almost 10 g), promotes satiety and intestinal health

It is also suitable for low glycaemic load diets or for those looking for a light but nutritious meal.