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freshly made chickpea avocado wrap

Chickpea Avocado Wrap

This chickpea avocado wrap is creamy, fresh, and filling. Chickpeas give protein and fiber, avocado adds richness, and crunchy veggies keep it light. A quick and healthy meal you can make in minutes for lunch or dinner.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 wraps
Course: Dinner, Lunch, Snack
Cuisine: Fusion, Healthy
Calories: 300
Ingredients Method Notes

Ingredients
  

  • 1 can chickpeas rinsed and drained (about 1 ½ cups cooked)
  • 1 ripe avocado
  • 2 –3 tablespoons plain Greek yogurt or dairy-free yogurt for vegan
  • Juice of half a lemon or lime
  • 1 small garlic clove minced
  • Salt and black pepper to taste
  • Pinch of smoked paprika or chili flakes optional
  • 1 small carrot shredded
  • ½ cucumber thinly sliced
  • Handful of spinach or mixed greens
  • Whole wheat tortillas or wraps
Optional: pickled onions, roasted red peppers, or shredded cheese (if not vegan)

Method
 

Step 1: Mash the filling
  1. In a medium bowl, mash the chickpeas with a fork until chunky.
  2. Add avocado and mash it into the chickpeas.
  3. Stir in yogurt, lemon juice, garlic, salt, pepper, and paprika.
Step 2: Build the wrap
  1. Warm the tortilla slightly so it folds without tearing.
  2. Spread the chickpea avocado mixture down the center.
  3. Layer shredded carrot, cucumber slices, and greens on top.
Step 3: Wrap and serve
  1. Fold in the sides and roll tightly.
  2. Slice in half and enjoy right away.

Notes

  • You can prep the filling up to 2 days ahead, just add a little extra lemon juice so the avocado stays fresh.
  • Gluten-free wraps work fine if needed.
  • Leftover filling also makes a great dip or toast topping.