Spicy Chickpea and Avocado Wrap Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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
