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
Scale
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
