Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap is a flavorful, satisfying meal perfect for lunch or a light dinner. The creamy avocado pairs beautifully with the spicy chickpeas and fresh veggies, all wrapped in a soft tortilla for easy eating.
Ingredients
- 400g canned chickpeas
- 2 medium ripe avocados
- ½ medium red onion
- 1 medium bell pepper
- 1 small jalapeño
- 2 tbsp lime juice
- 4 large tortillas
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional toppings: fresh cilantro, lettuce
Instructions
- Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, diced red onion, chopped bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
- Step 2: Warm the tortillas in a skillet or microwave to make them pliable and easier to handle.
- Step 3: Divide the chickpea and avocado filling evenly among the warmed tortillas. Add any optional toppings like fresh cilantro or lettuce if desired.
- Step 4: Fold in the sides of each tortilla and roll tightly to form wraps.
- Step 5: Cut the wraps in half if you like, and serve immediately while fresh.
Tips & Variations
- For extra heat, leave some jalapeño seeds in the mix or add a dash of hot sauce.
- Try swapping the tortillas for whole wheat or gluten-free versions to suit your dietary needs.
- Add a spoonful of sour cream or Greek yogurt inside the wrap for a creamy contrast.
- Roasted chickpeas make a crunchier alternative if you prefer texture.
Storage
Store leftover filling in an airtight container in the refrigerator for up to 2 days. It’s best to assemble the wraps just before eating to keep tortillas from becoming soggy. Reheat tortillas briefly before wrapping if desired.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use dried chickpeas instead of canned?
Yes, but be sure to soak and cook the dried chickpeas thoroughly before using. Canned chickpeas save time and offer convenience.
How can I make this wrap vegan?
This wrap is naturally vegan if you skip optional toppings like sour cream or cheese. Use plant-based alternatives if you want to add creaminess or extra flavor.
PrintSpicy Chickpea and Avocado Wrap Recipe
A zesty and nutritious Spicy Chickpea and Avocado Wrap combining creamy avocado with protein-rich chickpeas and a kick of jalapeño, perfect for a quick, healthy lunch or 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
Wrap Filling
- 400g canned chickpeas, drained and rinsed
- 2 medium ripe avocados
- ½ medium red onion, diced
- 1 medium bell pepper, diced
- 1 small jalapeño, finely chopped
- 2 tbsp lime juice
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt, to taste
- Black pepper, to taste
Wrap and Toppings
- 4 large tortillas
- Optional: fresh cilantro leaves
- Optional: lettuce leaves
Instructions
- Prepare the filling: In a mixing bowl, mash the ripe avocados until smooth and creamy. Add the drained chickpeas and mash lightly to combine while keeping some chickpeas whole for texture. Stir in the diced red onion, bell pepper, jalapeño, lime juice, chili powder, ground cumin, smoked paprika, garlic powder, salt, and black pepper. Mix thoroughly until all ingredients are well incorporated.
- Warm the tortillas: Heat the tortillas in a dry skillet over medium heat for about 20–30 seconds on each side or microwave them covered with a damp cloth for 15–20 seconds. Warming makes the tortillas pliable and easier to fold without breaking.
- Assemble the wraps: Divide the chickpea and avocado filling evenly among the warmed tortillas, spreading it in a line down the center of each. Add optional toppings such as fresh cilantro leaves or crisp lettuce for extra freshness and crunch.
- Fold and roll: Fold the sides of each tortilla inward over the filling, then roll tightly from the bottom up to enclose the filling completely, forming neat wraps.
- Serve: Cut each wrap in half diagonally if desired and serve immediately to enjoy the creamy, spicy flavors at their best.
Notes
- For added protein, consider adding a dollop of Greek yogurt inside the wrap.
- Adjust jalapeño quantity to control the spice level.
- Use gluten-free tortillas to make this recipe gluten free.
- Can be prepared ahead and refrigerated for up to 1 day; wrap tortillas just before serving to avoid sogginess.
Keywords: chickpea wrap, avocado wrap, vegetarian wrap, quick lunch, spicy chickpea, healthy wrap, easy wraps
