Avocado and Chickpea Wraps

🕒 Prep: 15 min
🔥 Cook:
🍽 Serves: 4
Be the First to Review!

Looking for a fresh and satisfying lunch option? These Avocado and Chickpea Wraps are just what you need. Packed with flavor and nutrients, they're perfect for a quick meal or a picnic favorite!

Ingredients for Avocado and Chickpea Wraps

The heart of this dish is the creamy avocados, which add a rich texture and healthy fats. Chickpeas bring in protein and fiber, making these wraps more filling. Add some color and crunch with red onion, red bell pepper, and cucumber. A touch of fresh cilantro provides a burst of herbal freshness. The wrap is completed with a tangy dressing made from tahini, lemon juice, and ground cumin, which ties all the flavors together beautifully. Don't forget to season with salt and pepper to taste!

Tips & Tricks

  • If your avocados aren’t ripe, place them in a paper bag with a banana for a day or two.
  • For extra flavor, lightly toast the wraps before adding the filling.
  • Mix and match your veggies based on what you have in the fridge — these wraps are very versatile.

Serving Suggestions

Pair these wraps with a side of mixed greens or a fresh fruit salad for a complete meal. They also go well with a bowl of soup, especially on cooler days.

Frequently Asked Questions

Can I make these wraps ahead of time?
Yes, they can be made a day in advance. Just make sure to wrap them tightly in parchment paper and store them in the fridge.
What can I use instead of tahini?
If you’re not a fan of tahini or don’t have it on hand, you can use hummus or Greek yogurt as a substitute.

Avocado and Chickpea Wraps Recipe Walkthrough

Start by grabbing a large bowl and mashing up the avocados until they’re nice and smooth. You’re aiming for a creamy base here. Next, toss in the chickpeas, red onion, red bell pepper, cucumber, and cilantro. Give everything a good mix so that all the ingredients are evenly distributed.

In a separate small bowl, whisk together the tahini, lemon juice, ground cumin, along with a pinch of salt and pepper. You want a smooth, pourable dressing. Drizzle this over your avocado and chickpea mixture, and stir until everything is well-coated.

Lay out your whole-grain wraps on a flat surface. Spoon the filling onto each wrap, distributing it evenly. Roll them up tightly to enclose the filling, and if you like, slice them in half diagonally for easy handling. If you’re not eating them right away, wrap them in parchment paper and store in the fridge for up to 24 hours.

Why You'll Love This Recipe

  • Quick and easy to prepare — perfect for busy days.
  • Loaded with healthy fats and plant-based protein.
  • Vibrant flavors and textures in every bite.
  • Great for meal prep — stays fresh in the fridge.

Ingredients

2 ripe avocados
1 can (15 oz) chickpeas, drained and rinsed
1/2 red onion, finely diced
1 red bell pepper, thinly sliced
1 cucumber, julienned
1/4 cup fresh cilantro, chopped
4 whole-grain wraps
1/4 cup tahini
2 tbsp lemon juice
1 tsp ground cumin
Salt and pepper to taste

Step-by-step Instructions

1. In a large bowl, mash the avocados until smooth.
2. Add the chickpeas, red onion, red bell pepper, cucumber, and cilantro to the mashed avocado. Mix well.
3. In a small bowl, whisk together the tahini, lemon juice, ground cumin, salt, and pepper. Drizzle over the avocado and chickpea mixture and stir until well combined.
4. Lay out each whole-grain wrap and evenly distribute the filling among the wraps.
5. Roll up the wraps tightly, then slice in half diagonally if desired.
6. Serve immediately or wrap in parchment paper and refrigerate for up to 24 hours.

Ratings and Comments

Thank you for your rating!