Spicy Chickpea and Avocado Wrap Recipe

Introduction

This Spicy Chickpea and Avocado Wrap is a quick, flavorful meal perfect for lunch or a light dinner. Combining creamy avocado with zesty chickpeas and fresh veggies, it’s both nutritious and satisfying.

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 cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper to taste
• Optional: fresh cilantro or lettuce for topping

Instructions

1. Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, diced red onion, diced bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.
2. Step 2: Warm the tortillas in a skillet or microwave to make them easier to handle.
3. Step 3: Divide the chickpea and avocado filling evenly among the tortillas. Add optional toppings like fresh cilantro or lettuce if you like.
4. Step 4: Fold in the sides of the tortilla and roll tightly to form wraps.
5. Step 5: Cut the wraps in half if desired and serve immediately.

Tips & Variations

• For extra spice, leave some jalapeño seeds in or add a dash of hot sauce to the filling.
• Try swapping the bell pepper for cucumber or shredded carrot for a different crunch.
• Add a drizzle of your favorite dressing or a dollop of sour cream for creaminess.
• Use whole wheat or gluten-free tortillas to suit dietary preferences.

Storage

Store any leftover filling in an airtight container in the refrigerator for up to 2 days. To keep wraps from getting soggy, assemble just before eating. Reheat tortillas briefly before filling 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 dried chickpeas fully before using. This will take longer but results in fresher flavor and texture.

How spicy is this wrap?

The jalapeño adds a mild to medium heat that can be adjusted up or down by using less or more, or by removing the seeds to reduce spiciness.

Spicy Chickpea and Avocado Wrap Recipe

Pin Recipe

Print Recipe

★★★★★

4.6 from 123 reviews

A flavorful and spicy chickpea and avocado wrap that’s perfect for a quick, healthy lunch or dinner. Creamy mashed avocado combined with protein-rich chickpeas and a kick of jalapeño creates a satisfying filling wrapped in warm tortillas.

• Author: Sana
• Prep Time: 15 minutes
• Cook Time: 5 minutes
• Total Time: 20 minutes
• Yield: 4 wraps 1x
• Category: Lunch
• Method: Stovetop
• Cuisine: Mexican-inspired
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Wrap Filling

• 400g canned chickpeas, drained and rinsed
• 2 medium ripe avocados
• ½ medium red onion, finely diced
• 1 medium bell pepper, diced
• 1 small jalapeño, seeded and finely chopped
• 2 tbsp lime juice
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and freshly ground black pepper to taste

Wraps

• 4 large tortillas
• Optional toppings: fresh cilantro leaves, lettuce

Instructions

1. Prepare the filling: In a mixing bowl, mash the ripe avocados until smooth. Add the drained chickpeas, finely diced red onion, diced bell pepper, chopped jalapeño, and lime juice. Season the mixture with chili powder, ground cumin, smoked paprika, garlic powder, salt, and freshly ground black pepper. Stir well to combine all ingredients into a cohesive filling.
2. Warm the tortillas: Heat the tortillas in a dry skillet over medium heat for about 20-30 seconds on each side or warm them briefly in the microwave for about 15 seconds. This step makes the tortillas more pliable and easier to roll.
3. Assemble the wraps: Divide the chickpea and avocado filling evenly among the warmed tortillas. Add optional toppings like fresh cilantro or lettuce if using.
4. Roll the wraps: Fold in the sides of each tortilla and roll tightly from one end to the other to enclose the filling securely.
5. Serve: Cut each wrap in half diagonally if desired and serve immediately for the freshest taste and texture.

Notes

• This wrap is best enjoyed fresh but can be wrapped tightly in plastic wrap and refrigerated for up to 1 day.
• To reduce spiciness, remove all jalapeño seeds or omit the jalapeño altogether.
• Add extra veggies like shredded carrots or cucumber for more crunch.
• Use gluten-free tortillas to make this wrap gluten-free.
• For added protein, include grilled chicken or tofu if not vegan.

Keywords: chickpea wrap, avocado wrap, spicy wrap, vegetarian lunch, healthy wrap, quick lunch recipe