Spicy 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
Scale
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
