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Avocado Chickpea Salad Wraps

Avocado Chickpea Salad Wraps
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Avocado Chickpea Salad Wraps are a fresh, creamy, and nutritious meal option combining ripe avocado, hearty chickpeas, and crunchy vegetables wrapped in soft tortillas. Perfect for a quick lunch, light dinner, or snack, this easy-to-make recipe is packed with plant-based protein, healthy fats, and vibrant flavors that can be customized to fit various dietary needs.

Ingredients

Scale

Main Ingredients

  • 1 ripe avocado (creaminess and healthy monounsaturated fats)
  • 1 can (15 oz) chickpeas, drained and rinsed (plant-based protein)
  • 1 tablespoon fresh lemon juice (to prevent avocado browning and add brightness)
  • 1/4 cup diced red onion (for mild sharpness and crunch)
  • 1/4 cup chopped celery (adds fresh, crisp texture)
  • 1/2 teaspoon garlic powder (for subtle savory depth)
  • Salt and pepper, to taste (essential seasonings)
  • 2 whole wheat or gluten-free tortillas (soft wraps to hold the salad)

Optional Ingredients

  • Fresh herbs like parsley or cilantro (for fragrance and color)
  • Diced jalapeños or a dash of cayenne pepper (for a spicy kick)
  • Cooked quinoa or diced tofu (extra protein boost)
  • Chopped nuts such as walnuts or sunflower seeds (for crunch)
  • Crumbled feta or shredded cheddar (if not vegan; for creaminess)
  • Baby spinach or arugula leaves (for added greens and nutrients)

Instructions

  1. Prepare the Chickpeas: Drain and rinse the canned chickpeas thoroughly. For a smoother texture, lightly mash them with a fork, leaving some chunks for bite.
  2. Mash the Avocado: In a medium bowl, scoop out the ripe avocado and mash it until creamy but still slightly chunky. Add the lemon juice immediately to prevent browning.
  3. Combine the Ingredients: Add the mashed chickpeas, diced red onion, chopped celery, garlic powder, salt, and pepper into the bowl with the avocado. Mix gently to combine all the flavors evenly.
  4. Assemble the Wraps: Lay out the tortillas and spoon generous portions of the chickpea salad onto each. Add optional fresh herbs or greens if desired, then roll up tightly to create the wrap.
  5. Serve: Slice the wraps in half to showcase the colorful filling and enjoy immediately or chill for later.

Notes

  • Use ripe avocados that yield to gentle pressure for the perfect creamy texture.
  • Don’t over-mash chickpeas; leave some texture for a satisfying bite instead of a paste-like salad.
  • Adjust salt, pepper, and lemon juice to taste to achieve bright, balanced flavors.
  • Warm tortillas lightly in a skillet or microwave before assembling for easier wrapping.
  • If making ahead, wrap tightly in parchment or foil to maintain shape and freshness.

Nutrition

Keywords: Avocado wrap, Chickpea salad, Vegan wrap, Gluten-free wrap, Healthy lunch, Plant-based protein

Find it online: https://marygourmet.com/avocado-chickpea-salad-wraps/