Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap combines creamy avocado with hearty chickpeas and a kick of jalapeño for a flavorful, nutritious meal. Perfect for a quick lunch or light dinner, it’s easy to prepare and packed with vibrant, fresh ingredients.
Ingredients
- 400g canned chickpeas
- 2 medium ripe avocados
- ½ medium red onion
- 1 medium bell pepper
- 1 small jalapeño
- 2 tbsp lime juice
- 4 large tortillas
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper, to taste
- Optional toppings: fresh cilantro, lettuce
Instructions
- Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, finely diced red onion, diced bell pepper, minced jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
- Step 2: Warm the tortillas in a skillet or microwave for easier handling and to make them more pliable.
- Step 3: Divide the chickpea and avocado filling evenly among the tortillas. Add optional toppings like fresh cilantro or lettuce if desired.
- Step 4: Fold in the sides of each tortilla, then roll tightly to form wraps.
- Step 5: Cut the wraps in half if desired and serve immediately for the best flavor and texture.
Tips & Variations
- For extra heat, leave some jalapeño seeds in or add a dash of hot sauce to the filling.
- Use whole wheat or gluten-free tortillas to suit dietary preferences.
- Add shredded cheese or a dollop of sour cream for a creamier wrap.
- Swap lime juice for lemon juice if you prefer a different citrus note.
Storage
Store any leftover filling in an airtight container in the refrigerator for up to 2 days. Keep tortillas separately in a sealed bag to maintain freshness. Assemble wraps just before eating to prevent sogginess. Reheat tortillas briefly before assembling if desired.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas, but make sure to soak and cook them thoroughly before using. This ensures they are soft and ready for mixing in the wrap filling.
Can I prepare the filling in advance?
The filling can be made a few hours ahead and stored in the refrigerator, but avocado may darken slightly. To minimize browning, add extra lime juice and cover the bowl tightly with plastic wrap.
Print
Spicy Chickpea and Avocado Wrap Recipe
- Total Time: 15 minutes
- Yield: 4 wraps 1x
- Diet: Vegetarian
Description
This Spicy Chickpea and Avocado Wrap is a quick, nutritious, and flavorful meal perfect for lunch or a light dinner. Creamy ripe avocados combined with protein-rich chickpeas and a medley of fresh vegetables create a satisfying filling, seasoned with zesty lime juice and warming spices. Wrapped in soft tortillas, these wraps offer a delicious and healthy option that’s easy to prepare and customizable with your favorite toppings.
Ingredients
Filling
- 400g canned chickpeas, drained and rinsed
- 2 medium ripe avocados
- ½ medium red onion, finely diced
- 1 medium bell pepper, diced
- 1 small jalapeño, finely chopped
- 2 tbsp lime juice
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and black pepper to taste
Wraps
- 4 large tortillas
- Optional toppings: fresh cilantro, lettuce leaves
Instructions
- Prepare the Filling: In a mixing bowl, mash the ripe avocados until smooth but still slightly chunky. Add the drained chickpeas and mash lightly, leaving some chickpeas whole for texture. Stir in finely diced red onion, bell pepper, chopped jalapeño, and lime juice. Season the mixture by adding chili powder, ground cumin, smoked paprika, garlic powder, salt, and black pepper, then mix well to combine all flavors.
- Warm the Tortillas: To make the tortillas flexible and easier to roll, warm them briefly either in a dry skillet over medium heat for about 20 seconds each side or in the microwave for 15-20 seconds wrapped in a damp paper towel.
- Assemble the Wraps: Lay the warmed tortillas flat and evenly divide the chickpea-avocado filling among them. Add any optional toppings like fresh cilantro leaves or crisp lettuce if you prefer extra crunch and freshness.
- Roll the Wraps: Fold in the sides of each tortilla and roll tightly from one end to the other, encasing all the filling securely inside.
- Serve: Cut each wrap in half diagonally if desired and serve immediately for best freshness and flavor.
Notes
- You can substitute canned chickpeas with freshly cooked chickpeas if preferred.
- Add some Greek yogurt or sour cream for extra creaminess if not vegan.
- Adjust spice level by moderating the amount of jalapeño and chili powder.
- These wraps can be made ahead and stored wrapped in foil for up to a day, but best enjoyed fresh.
- For gluten-free option, use gluten-free tortillas.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Keywords: chickpea wrap, avocado wrap, spicy wraps, vegetarian lunch, healthy wraps, quick wraps
