Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap is a vibrant, flavorful meal perfect for a quick lunch or light dinner. Creamy avocado pairs beautifully with seasoned chickpeas and a hint of jalapeño for a satisfying, nutritious bite.
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 cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional toppings: fresh cilantro, lettuce
Instructions
- Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, diced red onion, diced bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, and salt and pepper to taste until well combined.
- Step 2: Warm the tortillas in a skillet over medium heat or microwave them for about 20 seconds to make them more pliable and easier to handle.
- Step 3: Divide the chickpea and avocado filling evenly among the warmed tortillas. Add any optional toppings such as fresh cilantro or lettuce for extra flavor and crunch.
- Step 4: Fold in the sides of each tortilla and roll tightly to form wraps, securing the filling inside.
- Step 5: Cut the wraps in half if desired and serve immediately for the best taste and texture.
Tips & Variations
- For extra heat, leave some jalapeño seeds in or add a dash of hot sauce to the filling.
- Swap the canned chickpeas for cooked dry chickpeas for a firmer texture.
- Add some shredded cheese or a dollop of Greek yogurt if you prefer a creamier wrap.
- Use whole wheat or spinach tortillas for a different flavor and added nutrition.
Storage
Store any leftover filling separately in an airtight container in the refrigerator for up to 2 days. Avoid assembling the wraps ahead of time to prevent the tortillas from becoming soggy. Reheat the filling gently on the stove or microwave before assembling fresh wraps.
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 throughout. Just be sure to skip any optional dairy toppings like cheese or yogurt.
How can I reduce the spiciness?
To make the wrap milder, remove the jalapeño seeds and use less jalapeño, or omit it entirely. You can also reduce or skip the chili powder to suit your taste.
PrintSpicy Chickpea and Avocado Wrap Recipe
A vibrant and zesty Spicy Chickpea and Avocado Wrap that combines creamy mashed avocado with protein-rich chickpeas and a medley of fresh vegetables and spices. Perfect for a quick, healthy, and flavorful vegetarian meal.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: Mexican-inspired
- Diet: Vegetarian
Ingredients
Main Ingredients
- 400g canned chickpeas, drained and rinsed
- 2 medium ripe avocados
- ½ medium red onion, finely diced
- 1 medium bell pepper, diced
- 1 small jalapeño, deseeded and minced
- 2 tbsp lime juice
- 4 large tortillas
Spices
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt to taste
- Freshly ground black pepper to taste
Optional Toppings
- Fresh cilantro leaves
- Shredded lettuce
Instructions
- Prepare the filling: In a large mixing bowl, mash the ripe avocados with a fork until smooth. Add the drained chickpeas and mash slightly to combine while keeping some chickpeas intact for texture. Mix in the finely diced red onion, diced bell pepper, minced jalapeño, and lime juice. Sprinkle in chili powder, cumin, smoked paprika, garlic powder, salt, and freshly ground black pepper. Stir everything together until well combined.
- Warm the tortillas: Heat the large tortillas in a dry skillet over medium heat for about 10-15 seconds on each side or warm them in the microwave for 15-20 seconds to make them more pliable and easier to roll.
- Assemble the wraps: Evenly divide the spicy chickpea and avocado mixture among the warmed tortillas. Add optional toppings such as fresh cilantro leaves or shredded lettuce for an extra layer of freshness and crunch if desired.
- Roll the wraps: Fold the sides of each tortilla inward and then tightly roll from one end to the other to secure the filling and form neat wraps.
- Serve: Cut the wraps in half diagonally if preferred and serve immediately while fresh and flavorful.
Notes
- You can adjust the spiciness by adding more or less jalapeño or chili powder based on your taste.
- For added protein, consider adding crumbled feta or shredded cooked chicken.
- These wraps are best served fresh but can be wrapped in foil and refrigerated for up to 1 day.
- Use gluten-free tortillas to make the recipe gluten-free if needed.
- For a vegan option, ensure tortillas contain no animal products.
Keywords: Spicy chickpea wrap, avocado wrap, vegetarian wrap, quick lunch, healthy wraps
