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Spicy Chickpea and Avocado Wrap

Spicy Chickpea and Avocado Wrap
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A quick and easy Spicy Chickpea and Avocado Wrap recipe that comes together in just 15 minutes. This no-cook meal features a creamy and zesty filling of mashed chickpeas and avocado, balanced with fresh herbs and a kick of spice. It’s a healthy, budget-friendly, and customizable option perfect for a busy lunch or light dinner, packed with plant-based protein and healthy fats.

Ingredients

Scale

For the Spicy Chickpea Salad Filling:

1 (15-ounce) can Canned Chickpeas (Garbanzo Beans), rinsed and drained

1 large, ripe Avocado

¼ cup Red Onion, finely diced

¼ cup Fresh Cilantro, chopped

1 tablespoon Lime Juice, freshly squeezed

1–2 teaspoons Hot Sauce (e.g., Sriracha)

½ teaspoon Cumin

Salt & Black Pepper to taste

For Assembly:

4 Large Tortillas or Wraps (flour, whole wheat, or spinach)

2 cups Fresh Spinach or Romaine Lettuce

1 medium Tomato, sliced (optional)

Instructions

1. 1. Prepare the Chickpeas: Rinse and thoroughly drain the canned chickpeas. Pat them dry with a paper towel for the best texture.

2. 2. Mash the Chickpeas and Avocado: In a medium mixing bowl, combine the drained chickpeas and the flesh of the avocado. Use a fork or potato masher to mash them to your desired consistency, leaving some chunks for texture.

3. 3. Add Flavor: Add the finely diced red onion, chopped cilantro, fresh lime juice, hot sauce, and cumin to the bowl. Season with salt and black pepper.

4. 4. Mix Everything Together: Stir all ingredients until well combined. Taste and adjust seasonings as needed.

5. 5. Assemble the Wraps: Lay a tortilla flat. Place a handful of spinach or lettuce in the center, followed by about one-quarter of the chickpea salad. Add tomato slices if using.

6. 6. Roll it Up: Fold in the sides of the tortilla first, then tightly roll it from the bottom up. Slice in half diagonally and serve.

Notes

Pro Tips:

– Warm tortillas in a dry skillet or microwave for 10-15 seconds to make them more pliable and prevent tearing.

– Avoid overstuffing the wraps to keep them from falling apart.

– For meal prep, prepare the filling without the avocado. Mash and stir in the avocado just before assembling to keep it fresh and green.

Substitutions & Variations:

– Bean Swaps: Mashed white beans (cannellini or Great Northern) can be used instead of chickpeas.

– Spice Alternatives: Try cayenne pepper, smoked paprika, chipotle powder, or finely diced jalapeño instead of hot sauce.

– Creaminess Alternatives: If not using avocado, substitute with ¼ cup of vegan mayonnaise, regular mayonnaise, Greek yogurt, or tahini.

– Add More Veggies: Bulk up the filling with finely chopped celery, bell peppers, shredded carrots, or corn.

– Add Crunch: Mix in toasted sunflower seeds or chopped pecans.

– Make it Gluten-Free: Use certified gluten-free tortillas or serve the salad in lettuce cups.

– Herb Swap: If you don’t like cilantro, use fresh parsley or dill.

Storage:

– Store the chickpea salad filling in an airtight container in the refrigerator for up to 3-4 days. Press plastic wrap directly onto the surface to prevent browning.

– It is best to store the filling and tortillas separately. Assembled wraps can become soggy and are best eaten within 24 hours.

– Freezing is not recommended as it will negatively affect the texture of the fresh ingredients.

Nutrition

Find it online: https://mimarecipes.com/spicy-chickpea-and-avocado-wrap/