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chickpea avocado wraps recipe

Smashed Chickpea Avocado Wraps

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 wraps
Ingredients Method Notes

Ingredients
  

Chickpea Avocado Filling
  • 1 can chickpeas 15 oz, drained and rinsed
  • 1 large ripe avocado
  • 2 tablespoons fresh lemon juice about 1 lemon
  • 1 tablespoon Dijon mustard
  • 1/4 cup red onion finely diced
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon sea salt or to taste
  • 1/4 teaspoon black pepper
For Assembling
  • 4 large flour tortillas 10-inch, or whole wheat
  • 1 cup cucumber diced or sliced thin
  • 1 cup cherry tomatoes halved
  • 1 cup baby spinach or mixed greens
  • 1/4 cup fresh cilantro chopped, optional

Method
 

  1. Add the drained chickpeas to a large mixing bowl. Use a fork or potato masher to mash them until about half are broken down and half remain whole for texture.
  2. Cut the avocado in half, remove the pit, and scoop the flesh into the bowl with the chickpeas. Mash and stir to combine until creamy but still chunky.
  3. Add the lemon juice, Dijon mustard, diced red onion, garlic powder, salt, and pepper. Stir everything together until well combined. Taste and adjust seasoning as needed.
  4. Dice the cucumber, halve the cherry tomatoes, and have your spinach and cilantro ready for assembling.
  5. Lay a tortilla flat on a clean surface. Spread about 1/2 cup of the chickpea avocado mixture in a line across the center, leaving about 2 inches on each side.
  6. Layer cucumber, cherry tomatoes, spinach, and cilantro (if using) on top of the chickpea mixture.
  7. Fold the sides of the tortilla inward, then roll tightly from the bottom up, keeping the filling tucked in as you go. Repeat with remaining tortillas.
  8. Slice wraps in half diagonally for serving immediately, or wrap each one tightly in parchment paper or foil for transport. Keep chilled in a cooler for beach trips.

Notes

• For best results when traveling, keep the filling and vegetables separate until ready to eat to prevent soggy wraps.
• Add a pinch of red pepper flakes to the filling for a spicy kick.
• The filling can be made up to 3 days ahead—press plastic wrap directly onto the surface to prevent browning.