Save A vibrant, plant-based wrap featuring creamy avocado, spiced chickpeas, and crisp vegetables—perfect for a quick, nutritious lunch or snack. Enjoy bold flavors and a satisfying texture in every bite.
Save Whether you are looking for a light lunch or a portable snack, these wraps deliver on both nutrition and flavor. The combination of mashed avocado and spiced chickpeas creates a hearty filling that is balanced by the sharpness of red onion and the freshness of lime juice.
Ingredients
- 400 g canned chickpeas, drained and rinsed
- 2 medium ripe avocados, peeled and pitted
- ½ medium red onion, finely diced
- 1 medium bell pepper, diced
- 1 small jalapeño, seeded and finely chopped (optional, for heat)
- 2 tbsp lime juice (freshly squeezed)
- 1 tsp chili powder
- ½ tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp garlic powder
- ½ tsp salt, or to taste
- ¼ tsp black pepper
- 4 large flour tortillas (use gluten-free if needed)
- Fresh cilantro leaves (optional)
- Shredded lettuce or mixed greens (optional)
Instructions
- Step 1
- In a large mixing bowl, mash the avocados until mostly smooth with some texture remaining.
- Step 2
- Add the chickpeas and lightly mash together, leaving some chickpeas whole for texture.
- Step 3
- Stir in the red onion, bell pepper, jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Mix until well combined.
- Step 4
- Warm the tortillas in a dry skillet over medium heat or in the microwave for 10–15 seconds to make them pliable.
- Step 5
- Divide the chickpea-avocado mixture evenly among the tortillas.
- Step 6
- Top with fresh cilantro leaves and lettuce or mixed greens, if desired.
- Step 7
- Fold in the sides of each tortilla and roll up tightly to form a wrap.
- Step 8
- Slice each wrap in half, if preferred, and serve immediately.
Zusatztipps für die Zubereitung
Adjust the spice level by increasing or omitting the jalapeño. For a better texture, ensure the avocados are ripe and the chickpeas are drained thoroughly before mashing.
Varianten und Anpassungen
For extra crunch, you can add sliced cucumber or shredded carrots into the filling. For a gluten-free option, ensure you use certified gluten-free tortillas.
Serviervorschläge
Enjoy these wraps on their own or serve them with salsa, vegan yogurt, or your favorite hot sauce on the side for an extra flavor boost.
Save These Spicy Chickpea and Avocado Wraps are a testament to how simple ingredients can create a bold and satisfying meal. Fast to prepare and easy to customize, they are the ideal solution for busy weekdays and healthy eating goals.
Recipe FAQs
- → Can I make this ahead of time?
Yes, prepare the chickpea-avocado mixture up to 24 hours in advance and store it in an airtight container in the refrigerator. Add a squeeze of fresh lime juice before assembling to prevent browning and refresh the flavors.
- → How do I store leftovers?
Assembled wraps are best enjoyed immediately, but you can store the filling separately for 2-3 days. Keep refrigerated in a sealed container. For optimum texture, wrap tortillas just before serving.
- → Can I use dried chickpeas instead?
Absolutely. Soak dried chickpeas overnight, then boil until tender (about 60-90 minutes). One can of chickpeas equals approximately 1.5 cups of cooked dried chickpeas. Let them cool completely before mashing.
- → What other vegetables work well?
Diced cucumber, shredded carrots, corn kernels, or thinly sliced radishes add great crunch and freshness. Spinach or arugula can replace lettuce for a peppery twist.
- → How can I make it gluten-free?
Simply substitute standard flour tortillas with certified gluten-free alternatives. Corn tortillas, cassava wraps, or large lettuce leaves also work perfectly as wrapper options.
- → Can I reduce the spice level?
Omit the jalapeño entirely and reduce chili powder to ½ teaspoon. The smoked paprika and cumin still provide depth without heat. Add mild spices like coriander or turmeric for flavor complexity.