Spicy Chickpea and Avocado Wrap Recipe
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.
- 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
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
- 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.
- 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.
- Assemble the wraps: Divide the chickpea and avocado filling evenly among the warmed tortillas. Add optional toppings like fresh cilantro or lettuce if using.
- Roll the wraps: Fold in the sides of each tortilla and roll tightly from one end to the other to enclose the filling securely.
- 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
