Spicy Chickpea and Avocado Wrap Recipe

Introduction

This Spicy Chickpea and Avocado Wrap is a quick, flavorful meal perfect for lunch or a light dinner. Packed with creamy avocado and zesty chickpeas, it’s both satisfying and nutritious with a gentle kick of spice.

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 toppings: fresh cilantro, lettuce

Instructions

1. Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, finely diced red onion, chopped bell pepper, minced jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
2. Step 2: Warm the tortillas in a skillet or microwave for easier handling and folding.
3. Step 3: Divide the avocado and chickpea filling evenly among the warmed tortillas. Add optional toppings like fresh cilantro or lettuce if desired.
4. Step 4: Fold in the sides of each tortilla and roll tightly to form wraps.
5. Step 5: Cut the wraps in half if you like, and serve immediately for best flavor and texture.

Tips & Variations

• For extra protein, add some cooked shredded chicken or black beans to the filling.
• If you prefer less heat, remove the seeds from the jalapeño before chopping.
• Try adding a dollop of sour cream or Greek yogurt for creaminess.
• Use whole wheat or spinach tortillas to add more fiber and nutrition.

Storage

Store any leftover filling in an airtight container in the refrigerator for up to 2 days. Tortillas are best kept separate to prevent sogginess. Assemble wraps fresh before serving and reheat briefly in a skillet or microwave if desired.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but make sure to soak and cook the dried chickpeas fully before using. Canned chickpeas are a convenient shortcut that saves time.

How spicy is this wrap?

The heat mainly comes from the jalapeño and chili powder. You can adjust the amount of jalapeño or omit it altogether for a milder flavor.

Spicy Chickpea and Avocado Wrap Recipe

Print Recipe

★★★★★

4.5 from 128 reviews

A vibrant and flavorful Spicy Chickpea and Avocado Wrap that’s perfect for a quick lunch or light dinner. Creamy mashed avocado combined with seasoned chickpeas and crunchy veggies, all wrapped in a soft tortilla for a delicious handheld meal.

• Author: Lara
• 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

Scale 1x2x3x

Wrap 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
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt, to taste
• Black pepper, to taste

Additional Ingredients

• 4 large tortillas
• Optional toppings: fresh cilantro leaves, lettuce leaves

Instructions

1. Prepare the filling: In a mixing bowl, mash the avocados until creamy and smooth. Stir in the canned chickpeas along with the diced red onion, bell pepper, jalapeño, and lime juice. Season the mixture with chili powder, cumin, smoked paprika, garlic powder, salt, and pepper, mixing well to combine all the flavors evenly.
2. Warm the tortillas: Heat the tortillas in a dry skillet over medium heat for about 30 seconds on each side or microwave them wrapped in a damp paper towel for 20-30 seconds to make them more pliable and easier to fold.
3. Assemble the wraps: Divide the chickpea and avocado filling evenly among the warmed tortillas. Add optional fresh cilantro or lettuce leaves on top for extra freshness and crunch.
4. Roll the wraps: Fold in the sides of each tortilla, then roll tightly from one end to the other to securely enclose the filling and create a neat wrap.
5. 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.
• To keep wraps fresh if making ahead, wrap tightly in foil and refrigerate for up to 1 day.
• Feel free to swap the canned chickpeas for roasted chickpeas for a crunchier texture.
• Use gluten-free tortillas to make the recipe gluten-free.

Keywords: spicy chickpea wrap, avocado wrap, vegetarian wrap, easy lunch recipe, healthy wrap, Mexican-inspired wrap