Chickpea and Avocado Wrap

This Chickpea and Avocado Wrap is a wholesome, flavorful, and nutrient-packed meal that’s perfect for a quick lunch or a light dinner. Combining creamy avocado with seasoned, mashed chickpeas and fresh vegetables, this wrap is both satisfying and easy to prepare. It is a great option for vegetarians and can easily be made vegan.

Why You’ll Love This Recipe

This recipe is ideal for busy weekdays, meal prepping, or when you’re craving something fresh yet filling. It requires minimal cooking and uses simple ingredients commonly found in most kitchens. High in plant-based protein, fiber, and healthy fats, this wrap supports a balanced diet without compromising on taste. It’s also incredibly customizable and can be adjusted to fit your preferences.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Chickpeas (canned or cooked)

• Ripe avocado

• Fresh lemon juice

• Garlic (minced)

• Red onion (finely chopped)

• Cherry tomatoes (halved or chopped)

• Cucumber (sliced or chopped)

• Spinach or mixed greens

• Whole wheat wraps or tortillas

• Salt and pepper to taste

Directions

1. In a bowl, mash the chickpeas using a fork or potato masher until they are mostly broken down.

2. Add the avocado and mash it into the chickpeas to create a creamy mixture.

3. Mix in lemon juice, minced garlic, and chopped red onion.

4. Season with salt and pepper to taste.

5. Lay out your wrap and layer with a handful of spinach or greens.

6. Add sliced cucumber and cherry tomatoes.

7. Spoon the chickpea and avocado mixture onto the wrap.

8. Roll tightly and slice in half before serving.

Servings and timing

This recipe makes 2–3 wraps and can be prepared in approximately 10–15 minutes.

Variations

• Add heat: Include chopped jalapeños or a dash of hot sauce for a spicy version.

• Make it vegan: Ensure your wrap or tortilla is free of dairy and animal products.

• Add protein: Include grilled tofu or tempeh for extra protein.

• Change the greens: Substitute spinach with arugula, romaine, or kale.

• Use hummus: Spread a layer of hummus for added flavor and creaminess.

storage/reheating

Store any leftover chickpea and avocado mixture in an airtight container in the refrigerator for up to 2 days. It is not recommended to store the wraps already assembled, as the avocado can cause the wrap to become soggy. Assemble fresh for best texture. This wrap does not require reheating and is best served cold or at room temperature.

FAQs

How long does the chickpea and avocado filling last in the fridge?

It will stay fresh for up to 2 days in an airtight container. It’s best to keep it chilled and consume it soon due to the avocado content.

Can I use dried chickpeas instead of canned?

Yes, but you will need to soak and cook them in advance until they are soft enough to mash.

Is this recipe suitable for a vegan diet?

Yes, as long as your wrap or tortilla is vegan, the entire recipe is plant-based.

Can I prepare this wrap ahead of time?

It’s best to prepare the filling ahead and assemble the wrap just before serving to avoid sogginess.

What other vegetables can I add?

You can add shredded carrots, bell peppers, radishes, or sprouts for extra crunch and nutrition.

Is this recipe gluten-free?

Only if you use gluten-free wraps or tortillas. The filling itself is gluten-free.

Can I freeze the chickpea and avocado mixture?

Freezing is not recommended due to the texture change in avocado after thawing.

What type of avocado should I use?

Use a ripe Hass avocado or any variety that is soft and easy to mash.

Can I add cheese to this wrap?

Yes, feta or shredded cheese can be added if you are not following a vegan diet.

What’s a good side dish for this wrap?

Serve with a fresh fruit salad, baked sweet potato fries, or a light soup for a complete meal.

Conclusion

The Chickpea and Avocado Wrap is a delicious, healthy, and convenient meal that suits a wide range of dietary needs. Quick to prepare and full of flavor, it’s a fantastic option for lunchboxes, meal prepping, or enjoying on the go. Its versatility allows you to tailor it to your liking, making it a staple in any healthy eating plan

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