Spicy Chickpea Avocado Wrap

Brighten up your meal routine with this Spicy Chickpea and Avocado Wrap. This vibrant, plant-based dish features a creamy avocado base combined with protein-rich chickpeas and crisp vegetables, offering a satisfying texture and bold flavor profile in every bite. It is an ideal choice for a quick, nutritious lunch or a wholesome snack.

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Whether you are prepping for a busy workday or looking for a light yet filling dinner, these wraps are incredibly versatile. The combination of seasoned legumes and fresh produce ensures a meal that is as colorful as it is delicious.

Ingredients

• Vegetables & Legumes:
• 400 g canned chickpeas, drained and rinsed
• 2 medium ripe avocados, peeled and pitted
• ½ medium red onion, finely diced
• 1 medium bell pepper, diced
• 1 small jalapeño, seeded and finely chopped (optional)
• Seasonings & Condiments:
• 2 tbsp lime juice (freshly squeezed)
• 1 tsp chili powder
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• Wraps & Toppings:
• 4 large flour tortillas (use gluten-free if needed)
• Fresh cilantro leaves (optional)
• Shredded lettuce or mixed greens (optional)

Instructions

Step 1

In a large mixing bowl, mash the avocados until mostly smooth with some texture remaining.

Step 2

Add the chickpeas and lightly mash together, leaving some chickpeas whole for texture.

Step 3

Stir in the red onion, bell pepper, jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Mix until well combined.

Step 4

Warm the tortillas in a dry skillet over medium heat or in the microwave for 10–15 seconds to make them pliable.

Step 5

Divide the chickpea-avocado mixture evenly among the tortillas.

Step 6

Top with fresh cilantro leaves and lettuce or mixed greens, if desired.

Step 7

Fold in the sides of each tortilla and roll up tightly to form a wrap.

Step 8

Slice each wrap in half, if preferred, and serve immediately.

Zusatztipps für die Zubereitung

For the best consistency, use a potato masher or a sturdy fork to blend the avocado and chickpeas. Ensuring the tortillas are warm before rolling is key to preventing them from cracking or tearing during assembly.

Varianten und Anpassungen

Customize your wrap by adding sliced cucumber or shredded carrots for extra crunch. To make the recipe gluten-free, simply swap standard flour tortillas for your favorite certified gluten-free alternative. You can also adjust the heat by increasing or omitting the jalapeño depending on your spice preference.

Serviervorschläge

Serve these wraps with a side of fresh salsa, a dollop of vegan yogurt, or a drizzle of hot sauce to enhance the bold seasonings. They pair perfectly with a side salad or some light vegetable crisps for a complete meal.

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Enjoy these nutritious Spicy Chickpea and Avocado Wraps immediately after preparation to appreciate the contrast between the warm tortilla and the fresh, creamy filling. This easy dish is sure to become a staple in your plant-based recipe collection.

Recipe FAQs

→ How can I make this wrap spicier?

Increase the jalapeño quantity or add extra chili powder to intensify the heat according to your preference.

→ What alternatives exist for the flour tortillas?

Gluten-free tortillas can be used for a gluten-free version without compromising texture or flavor.

→ Can I prepare the chickpea and avocado filling ahead of time?

Yes, but for best freshness and texture, prepare just before serving to avoid browning and sogginess.

→ What toppings complement this wrap well?

Fresh cilantro, shredded lettuce, cucumber slices, or shredded carrots add freshness and crunch that elevate the wrap.

→ Is it possible to make this recipe nut-free and dairy-free?

Yes, this wrap is naturally dairy-free and nut-free as it uses plant-based ingredients and no dairy or nuts are included.