Description
Quick and easy spicy chickpea and avocado wrap perfect for a weeknight meal or cozy lunch.
Ingredients
Scale
- 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)
Instructions
- 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.
- 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.
- 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.
- Warm the tortillas in a dry pan or microwave for 20–30 seconds so they fold easily without cracking.
- 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.
- Top with sliced onion, greens, cilantro, and a drizzle of yogurt or mayo if you like extra creaminess. Add sriracha for more heat.
- 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