Maya Chen
Chickpea & Avocado Wrap
💡 Clever Tip: The Texture Secret
For a chickpea salad texture that mimics tuna or chicken salad, smash about **three-quarters** of the chickpeas with a fork, leaving the remaining quarter whole. This gives the filling creamy binder while retaining satisfying bite.
💖 Why You’ll Love This Recipe
- Zero Cooking Required: Perfect for hot days and busy schedules.
- Protein-Packed: Chickpeas offer a substantial, filling alternative to meat.
- Customizable: Easily switch up veggies, herbs, and spices to match your preference.
Ingredients
For the Filling:
- ▢ 1 (15 oz) can chickpeas, rinsed and drained
- ▢ 1 medium avocado, mashed
- ▢ 1/4 cup red onion, finely diced
- ▢ 2 Tbsp fresh dill, chopped
- ▢ 1 Tbsp lemon juice
- ▢ 1/2 tsp garlic powder
For the Wraps:
- ▢ 4 large whole wheat tortillas or wraps
- ▢ 1 cup mixed greens or spinach
- ▢ 1/2 cup shredded carrots
- ▢ Salt and black pepper to taste
📝 Ingredient Notes
Chickpeas: Ensure they are rinsed extremely well to remove the starchy liquid, which can affect the final texture. **Avocado:** Use a ripe but still slightly firm avocado for easy mashing and a rich, creamy consistency.
Instructions
- Prepare Chickpeas: Place the rinsed and drained chickpeas in a large bowl. Use a fork or potato masher to lightly smash the chickpeas until about 75% are crushed (refer to the Clever Tip).
- Mix Filling Base: Add the mashed avocado, diced red onion, fresh dill, lemon juice, and garlic powder to the bowl with the chickpeas.
- Season: Stir all the filling ingredients together until thoroughly combined and creamy. Season generously with salt and black pepper to taste.
- Assemble Wraps: Lay the four tortillas flat. Distribute the mixed greens or spinach evenly across the center of each wrap, leaving a border clear.
- Fill and Roll: Spoon a generous amount of the chickpea-avocado mixture onto the greens. Top with shredded carrots. Fold in the sides of the tortilla, then tightly roll it up from the bottom edge.
- Serve: Slice the wraps diagonally for easy eating and serve immediately, or wrap them tightly in foil/parchment paper for later.
Helpful Tips for Success
- Toasting the tortilla (quickly warming it in a dry skillet) before filling makes it more pliable and easier to roll without cracking.
- For added moisture and tang, mix in a teaspoon of **Dijon mustard** into the filling mixture.
- If preparing for a picnic, ensure the wraps are tightly bound to prevent them from unraveling when sliced.
🔬 Expert Tips: Preserving Color
To prevent the avocado filling from browning if prepping ahead, be generous with the lemon juice. Additionally, press a piece of plastic wrap directly onto the surface of the filling before storing it in an airtight container.
Meal Prep and Freezing
- Make-Ahead: The chickpea and avocado filling can be made up to 2 days in advance and stored in the refrigerator. Assemble the wraps just before eating for the best texture.
- **Freezing:** This recipe is **not** suitable for freezing due to the fresh avocado and the tendency of the vegetables to become watery upon thawing.
Frequently Asked Questions (FAQ)
Q: Can I use mayo instead of avocado?
A: Yes, you can substitute the mashed avocado with 1/4 cup of vegan mayonnaise for a more traditional “salad” style consistency. It will increase the fat content but remain delicious.
Q: What else can I add for crunch?
A: Finely diced cucumber, bell pepper, or a few tablespoons of sunflower seeds work wonderfully to enhance the crunch factor.
🎉 Conclusion: Lunchtime Hero
The Chickpea & Avocado Wrap is the ideal solution for a satisfying, nutrient-dense lunch that doesn’t require turning on the stove. It’s an easy, budget-friendly recipe that delivers fantastic flavor and texture in every bite. Enjoy the simplicity!
Nutrition (Estimated per Wrap)
- Calories: 390 kcal
- Protein: 15g
- Fat: 18g
- Carbs: 45g
- Fiber: 11g
- Folate: High
*Nutrition facts are approximations based on average whole wheat tortilla size.
