Spicy Chickpea and Avocado Wrap Recipe

Introduction

This Spicy Chickpea and Avocado Wrap is a quick, flavorful meal perfect for lunch or a light dinner. Combining creamy avocado with zesty spices and fresh veggies, it offers a satisfying and healthy option for any time of day.

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 ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper to taste

Instructions

1. Step 1: In a mixing bowl, mash the avocados until smooth. Stir in chickpeas, diced red onion, diced bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
2. Step 2: Warm the tortillas in a skillet or microwave to make them more pliable for wrapping.
3. Step 3: Divide the chickpea and avocado filling evenly among the tortillas, adding optional toppings like fresh cilantro or lettuce if desired.
4. Step 4: Fold in the sides of each tortilla and roll tightly to form wraps.
5. Step 5: Cut the wraps in half if you like and serve immediately for the best taste and texture.

Tips & Variations

• For a milder flavor, remove the seeds from the jalapeño before adding it to the filling.
• Add a dollop of Greek yogurt or a drizzle of hot sauce for extra creaminess or heat.
• Try using whole wheat or spinach tortillas for added nutrition and color.
• Mix in chopped fresh cilantro or parsley to brighten the flavor.

Storage

Store any leftover filling separately in an airtight container in the refrigerator for up to 2 days. Assemble the wraps just before eating to prevent the tortillas from becoming soggy. If wrapped, keep them tightly wrapped in foil or plastic wrap and consume within 24 hours. Reheat briefly in a skillet or microwave, but fresh is best.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook the dried chickpeas until soft before using. This will take longer but offers a fresher flavor.

Can I make this wrap vegan?

Absolutely! This recipe is naturally vegan as it uses plant-based ingredients only.

Spicy Chickpea and Avocado Wrap Recipe

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★★★★★

4.8 from 94 reviews

A flavorful and nutritious Spicy Chickpea and Avocado Wrap that combines creamy mashed avocado with seasoned chickpeas and fresh vegetables, wrapped in soft tortillas for a quick and satisfying meal perfect for lunch or a light dinner.

• Author: Daniel
• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Total Time: 15 minutes
• Yield: 4 wraps 1x
• Category: Lunch
• Method: Stovetop
• Cuisine: Mexican-inspired
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Wrap 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, deseeded and finely chopped
• 2 tbsp lime juice, freshly squeezed
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and freshly ground black pepper, to taste

Wraps

• 4 large tortillas
• Optional toppings: fresh cilantro leaves, shredded lettuce

Instructions

1. Prepare the avocado and chickpea filling: In a mixing bowl, mash the ripe avocados until smooth using a fork or potato masher. Add the drained chickpeas and gently mix to combine, maintaining some chickpea texture. Stir in the finely diced red onion, diced bell pepper, chopped jalapeño, and lime juice. Season the mixture by adding chili powder, ground cumin, smoked paprika, garlic powder, salt, and pepper; mix thoroughly to incorporate all the spices evenly.
2. Warm the tortillas: To make the tortillas pliable and easy to roll, warm them briefly either on a dry skillet over medium heat for 20-30 seconds per side or in the microwave wrapped in a damp paper towel for about 15-20 seconds.
3. Assemble the wraps: Spoon an even amount of the chickpea and avocado filling onto the center of each warmed tortilla. Add optional fresh toppings like cilantro leaves or shredded lettuce for extra freshness and crunch, if desired.
4. Fold and roll the wraps: Fold the sides of the tortilla inward over the filling and then roll tightly from the bottom up to enclose the filling securely, forming a neat wrap.
5. Serve: Slice each wrap in half diagonally for easier handling and serve immediately while fresh and flavorful.

Notes

• For milder flavor, omit the jalapeño or remove seeds before chopping.
• Add a dollop of Greek yogurt or vegan sour cream for extra creaminess.
• These wraps can be made ahead but are best enjoyed fresh to prevent the tortillas from becoming soggy.
• Experiment with other toppings like sliced radishes, shredded carrots, or sprouts for added texture and nutrients.
• Use gluten-free tortillas to make this recipe gluten free.

Keywords: chickpea wrap, avocado wrap, vegetarian wrap, spicy wraps, healthy lunch, quick wraps, tortilla wrap