Spicy Chickpea and Avocado Wrap

Spicy Chickpea and Avocado Wrap jumps right into bright, warm flavors that comfort and feed a family fast. This wrap is perfect when you want a quick weeknight meal or a cozy lunch with a bite of heat and creamy avocado. If you love chickpea and avocado combos, try this avocado chickpea tuna salad for another easy option that uses similar flavors.

Why Make This Recipe

• Quick & Easy: Ready in about 20 minutes from start to finish.
• Family Favorite: Mild heat that kids can enjoy, with an option to add more spice.
• Budget-Friendly: Uses pantry staples like canned chickpeas and simple fresh produce.
• Healthy Comfort: Good fiber, healthy fats from avocado, and a warm, filling wrap.

This recipe stands out for its mix of creamy avocado, slightly toasted tortillas, and the toasted, spiced chickpeas that smell warm and inviting. It gives the cozy comfort of a hot sandwich but stays light enough for lunch. Making it can bring the whole family together around a simple, satisfying meal.

Ingredients

For the spicy chickpea mix:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4–1/2 teaspoon chili flakes or cayenne (adjust to taste)
• 1/4 teaspoon salt, more to taste
• Freshly ground black pepper, a pinch

For the avocado spread:

• 1 ripe avocado, mashed
• 1 tablespoon lime or lemon juice
• 1 small garlic clove, finely minced (optional)
• Pinch of salt

To assemble:

• 4 large soft tortillas or wraps (use gluten-free wraps if needed)
• 1/2 small red onion, thinly sliced or 2 scallions, sliced
• A handful of fresh cilantro or parsley, roughly chopped
• 1 cup baby spinach or mixed greens
• 2 tablespoons plain yogurt or vegan mayo (optional for extra creaminess)
• 1–2 teaspoons sriracha or hot sauce on the side (optional)

Notes: canned chickpeas should be well drained and patted dry for best texture. Choose a ripe avocado that gives slightly when pressed.

How to Make Spicy Chickpea and Avocado Wrap

1. Prep your ingredients first: drain chickpeas, mash the avocado with lime and garlic, and slice the onion and greens. Preheat a large skillet over medium heat.

• Why this matters: Doing prep first keeps cooking quick and prevents overcooking.

1. Dry the chickpeas with a paper towel so they crisp better in the pan. Toss them with olive oil, cumin, smoked paprika, chili flakes, salt, and pepper.

• Tip: Coating the chickpeas evenly helps them pick up flavor as they toast.

1. Add the spiced chickpeas to the hot skillet. Cook, stirring now and then, until they get a little golden and smell toasty, about 6–8 minutes. Press a few chickpeas gently with the spatula so some break and become saucy.

• Why this step matters: Browning adds warmth and a slight crunch that contrasts well with the creamy avocado.

1. Warm the tortillas in a dry pan or microwave for 20–30 seconds so they fold easily without cracking.

• Mini-tip: A warm tortilla hugs the filling and keeps the wrap cozy.

1. Spread a generous layer of the mashed avocado mixture down the center of each warm tortilla. Add a spoonful of the toasted chickpeas on top.

• Tip: Spread the avocado first to act as a glue so other ingredients stay in place.

1. Top with sliced onion, greens, cilantro, and a drizzle of yogurt or mayo if you like extra creaminess. Add sriracha for more heat.

• Why this matters: The fresh greens balance the warm, spiced chickpeas and add a crisp bite.

1. Fold the sides in and roll the tortilla tightly. Serve right away while the chickpeas are warm.

• Mini-tip: Wrap in parchment or foil for a lunch-to-go and to keep the wrap warm and tidy.

How to Serve Spicy Chickpea and Avocado Wrap

• Serve warm on a plate with a wedge of lime and extra cilantro sprinkled on top for a fresh aroma.
• Pair with a simple side salad or crunchy carrot sticks for texture contrast.
• For a heartier meal, serve with roasted sweet potato wedges or a bowl of tomato soup.

How to Store Spicy Chickpea and Avocado Wrap

• Fridge: Store leftover chickpea mix and avocado separately in airtight containers for up to 3 days. Assembled wraps keep best for a few hours; the avocado can brown if left wrapped too long.
• Freezer: Do not freeze assembled wraps with avocado; instead freeze only the spiced chickpea mix in a freezer-safe container for up to 3 months. Thaw in the fridge overnight.
• Reheat: Warm the chickpea mix in a skillet over medium heat until hot. Reassemble with fresh avocado to keep texture bright.

Tips to Make Spicy Chickpea and Avocado Wrap

• Pat chickpeas dry for the crispiest result.
• Mash avocado just before serving to keep it green and fresh.
• Taste and adjust spice slowly—you can always add more sriracha.
• Warm tortillas slightly to prevent cracking when you roll the wrap.

Variation

• Gluten-free: Use corn or certified gluten-free wraps and check all labels.
• Protein boost: Add sliced grilled chicken or baked tofu for more protein; warm it with the chickpeas for a cohesive flavor.

FAQs

Can I make this wrap ahead of time?

Yes. Prep the spiced chickpeas ahead and keep them in the fridge. Mash the avocado just before serving to keep it fresh. Assembling right before eating gives the best texture.

What can I use instead of sriracha?

Try hot sauce, chili paste, or a drizzle of harissa for different heat profiles. For a milder option, swap sriracha for a little smoked paprika and honey mix.

Can I use dried chickpeas instead of canned?

Yes, but cook them first until tender. Use about 1 1/2 cups cooked chickpeas to replace a 15 oz can. Dried chickpeas need soaking and longer cooking time.

How spicy does this get?

Moderate. You control the heat by adding more or less chili flakes and sriracha. For kid-friendly wraps, skip the chili flakes and serve hot sauce on the side.

Conclusion

This Spicy Chickpea and Avocado Wrap brings warm, rounded spice together with silky avocado in a quick, family-friendly meal. It’s one of those recipes that fills the kitchen with a toasty, savory smell and makes mouths water with just a hint of heat. If you want a similar idea with tuna, you might enjoy the take on an Sriracha Chickpea & Avocado Wrap – theveganlunchbox.co.uk for another spicy twist. Please leave a quick comment and a star rating if you try this — it really helps. Share the recipe on Pinterest or Facebook to pass the comfort along. What twist did you try? Let us know below!

Spicy Chickpea and Avocado Wrap

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• Author: chef-ava
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

Print Recipe

Description

Quick and easy spicy chickpea and avocado wrap perfect for a weeknight meal or cozy lunch.

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Ingredients

Scale 1x2x3x

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4–1/2 teaspoon chili flakes or cayenne (adjust to taste)
• 1/4 teaspoon salt, more to taste
• Freshly ground black pepper, a pinch
• 1 ripe avocado, mashed
• 1 tablespoon lime or lemon juice
• 1 small garlic clove, finely minced (optional)
• Pinch of salt
• 4 large soft tortillas or wraps (use gluten-free wraps if needed)
• 1/2 small red onion, thinly sliced or 2 scallions, sliced
• A handful of fresh cilantro or parsley, roughly chopped
• 1 cup baby spinach or mixed greens
• 2 tablespoons plain yogurt or vegan mayo (optional for extra creaminess)
• 1–2 teaspoons sriracha or hot sauce on the side (optional)

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Instructions

1. Prep your ingredients first: drain chickpeas, mash the avocado with lime and garlic, and slice the onion and greens. Preheat a large skillet over medium heat.
2. Dry the chickpeas with a paper towel so they crisp better in the pan. Toss them with olive oil, cumin, smoked paprika, chili flakes, salt, and pepper.
3. Add the spiced chickpeas to the hot skillet. Cook, stirring now and then, until they get a little golden and smell toasty, about 6–8 minutes.
4. Warm the tortillas in a dry pan or microwave for 20–30 seconds so they fold easily without cracking.
5. Spread a generous layer of the mashed avocado mixture down the center of each warm tortilla. Add a spoonful of the toasted chickpeas on top.
6. Top with sliced onion, greens, cilantro, and a drizzle of yogurt or mayo if you like extra creaminess. Add sriracha for more heat.
7. Fold the sides in and roll the tortilla tightly. Serve right away while the chickpeas are warm.

Notes

Canned chickpeas should be well drained and patted dry for best texture. Choose a ripe avocado that gives slightly when pressed.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Main Course
• Method: Wrapping
• Cuisine: Mexican

Nutrition

• Serving Size: 1 wrap
• Calories: 350
• Sugar: 2g
• Sodium: 400mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 8g
• Protein: 15g
• Cholesterol: 0mg