Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap is a fresh, flavorful meal perfect for lunch or a light dinner. Combining creamy avocado with zesty chickpeas and a mild kick of jalapeño, it’s both satisfying and easy to make.
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 ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional: fresh cilantro or lettuce for topping
Instructions
- Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the drained chickpeas, diced red onion, diced bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
- Step 2: Warm the tortillas in a skillet or microwave to make them more pliable for wrapping.
- Step 3: Divide the chickpea and avocado filling evenly among the tortillas. Add optional toppings like fresh cilantro or lettuce if desired.
- Step 4: Fold in the sides of each tortilla, then roll tightly to form wraps.
- Step 5: Cut the wraps in half if you like, and serve immediately for the best flavor and texture.
Tips & Variations
- For extra spice, leave the jalapeño seeds in or add a splash of hot sauce to the filling.
- You can swap the canned chickpeas for cooked dried chickpeas to reduce sodium.
- Try adding shredded cheese or a dollop of sour cream for added creaminess.
- Use whole wheat or spinach tortillas for a different flavor and added nutrients.
Storage
Store any leftover filling in an airtight container in the refrigerator for up to 2 days. It’s best to assemble the wraps fresh to avoid sogginess. If you do make wraps ahead, wrap them tightly in foil or plastic wrap and eat within a day. Reheat gently in a skillet or microwave if desired.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this wrap vegan?
Yes, this recipe is naturally vegan as it uses plant-based ingredients only. Just skip any optional dairy toppings.
What can I use instead of jalapeño if I want less heat?
You can substitute jalapeño with a mild sweet pepper or omit it entirely to reduce the spiciness without losing flavor.
PrintSpicy Chickpea and Avocado Wrap Recipe
This Spicy Chickpea and Avocado Wrap is a vibrant, nutritious, and quick meal perfect for lunch or a light dinner. Combining creamy ripe avocados with protein-rich chickpeas and a zesty blend of spices, this wrap delivers a satisfying kick with every bite. It’s an easy no-cook recipe that makes a great portable meal or snack, with fresh, wholesome ingredients wrapped in soft tortillas.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: No-Cook
- Cuisine: Mexican-inspired
- Diet: Vegetarian
Ingredients
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, finely chopped
- 2 tbsp lime juice
- ½ tsp chili powder
- ½ tsp cumin powder
- ½ tsp smoked paprika
- ¼ tsp garlic powder
- Salt, to taste
- Black pepper, to taste
Wraps
- 4 large tortillas
- Optional toppings: fresh cilantro, shredded lettuce
Instructions
- Prepare the filling: In a mixing bowl, mash the ripe avocados with a fork until smooth. Add the drained chickpeas and lightly mash some for texture. Stir in the finely diced red onion, bell pepper, jalapeño, and lime juice. Season the mixture by adding chili powder, cumin, smoked paprika, garlic powder, salt, and black pepper. Mix well to combine all the flavors evenly.
- Warm the tortillas: Heat the tortillas briefly in a dry skillet over medium heat for 15-20 seconds each side or warm them in the microwave for about 15-20 seconds. Warming the tortillas makes them more pliable and easier to roll without tearing.
- Assemble the wraps: Divide the prepared chickpea and avocado filling evenly among the warmed tortillas. Optionally, add fresh cilantro or shredded lettuce on top for extra freshness and crunch.
- Roll the wraps: Fold in the sides of each tortilla and roll tightly from one end to the other to enclose the filling securely, forming neat wraps.
- Serve: Cut each wrap in half diagonally if desired and serve immediately for the best texture and flavor.
Notes
- For extra heat, add more jalapeño or a dash of hot sauce to the filling.
- Use whole wheat or gluten-free tortillas as preferred.
- Can be prepared ahead by mixing the filling and storing separately; assemble just before serving to avoid soggy wraps.
- For added protein, consider adding grilled chicken or paneer if not vegan.
- Keep lime juice handy to prevent avocado browning if not serving immediately.
Keywords: Spicy Chickpea Wrap, Avocado Wrap, Vegetarian Wrap, Quick Lunch, Healthy Wrap, No-Cook Wrap, Mexican Wrap
