Description
Try this spicy chickpea avocado wrap—healthy vegan lunch packed with plant protein, creamy avocado, and bold flavors. Easy, quick, and perfect for meal prep.
Ingredients
- 1 can chickpeas (drained and rinsed)
- 1 large avocado (sliced or mashed)
- 2 large whole wheat tortillas
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cumin
- Chili flakes or hot sauce (to taste)
- Salt and black pepper to taste
- 1/4 cup red onion (finely chopped)
- 1/2 cup cucumber (sliced)
- 1 cup lettuce or spinach
- 1/2 cup cherry tomatoes (halved)
- 2 tbsp tahini or vegan yogurt sauce
Instructions
1. Mash chickpeas in a bowl, keeping a slightly chunky texture.
2. Add olive oil, lemon juice, garlic powder, smoked paprika, cumin, chili flakes, salt, and pepper. Mix well.
3. Slice avocado, cucumber, tomatoes, and chop onion and greens.
4. Warm tortillas for 10–15 seconds to make them flexible.
5. Spread chickpea mixture across the center of each tortilla.
6. Add avocado, vegetables, and greens on top.
7. Drizzle tahini or vegan yogurt sauce over filling.
8. Fold in sides and roll tightly into a wrap.
9. Slice in half or grill for 2–3 minutes per side for a crispy finish.
10. Serve immediately or wrap for later.
Notes
- Store chickpea filling up to 4 days in fridge.
- Add avocado fresh to prevent browning.
- Wrap tightly for meal prep lunches.
- Adjust spice level to your preference.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 420
- Sugar: 6g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 11g
- Protein: 15g
- Cholesterol: 0mg