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Spicy Chickpea Avocado Wrap

Spicy Chickpea Avocado Wrap
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The Spicy Chickpea Avocado Wrap is a vibrant, nutritious, and satisfying plant-based meal combining creamy mashed avocado with bold, seasoned chickpeas and fresh vegetables wrapped in a soft tortilla. Ready in under 20 minutes, this quick and easy recipe delivers a perfect balance of spicy, creamy, and crunchy textures, ideal for lunch, light dinner, or a wholesome snack.

Ingredients

Scale

Chickpeas and Seasoning

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon smoked paprika
  • Salt and pepper, to taste

Avocado Base

  • 1 ripe avocado
  • 1 tablespoon lemon or lime juice
  • Salt and pepper, to taste

Fresh Vegetables

  • 1 cup lettuce, thinly sliced
  • 1 medium tomato, thinly sliced
  • 1/4 cup red onion, thinly sliced

Wraps

  • 2 soft whole wheat or gluten-free tortillas

Instructions

  1. Prepare the Chickpeas: Drain and rinse canned chickpeas thoroughly. Heat olive oil in a skillet over medium heat, add minced garlic, and sauté until fragrant. Toss in chickpeas with cumin, chili powder, smoked paprika, salt, and pepper, cooking until slightly crispy and golden around the edges, about 5-7 minutes.
  2. Mash the Avocado: In a bowl, scoop out ripe avocado and mash it gently with a fork. Add a squeeze of lemon or lime juice, and season lightly with salt and pepper to enhance the creamy base of the wrap.
  3. Prepare the Vegetables: Thinly slice fresh lettuce, tomatoes, and red onions. These fresh components add crunch and brightness, making every bite lively and fresh.
  4. Assemble the Wrap: Warm your tortilla or wrap for a few seconds to make it pliable. Spread the mashed avocado evenly across the surface, layer on the spicy chickpeas, then pile on your fresh veggies. Roll up tightly and secure with a toothpick if needed.
  5. Serve and Enjoy: Slice the wrap diagonally for the perfect presentation and serve immediately for that fresh, delicious combination of spice, creaminess, and crunch.

Notes

  • Use ripe avocado: Choose soft but firm avocado for the best smooth texture without mushiness.
  • Toast spices lightly in the pan before cooking chickpeas to unlock deeper flavors.
  • Start with moderate spice and adjust to taste to keep balance and avoid overwhelming heat.
  • Heat wraps before assembling to make folding easier and enhance flavor.
  • Prepare just before eating to maintain crisp veggies and prevent sogginess.

Nutrition

Keywords: spicy chickpea wrap, avocado wrap, vegan wrap, gluten free wrap, healthy lunch, quick vegetarian meal

Find it online: https://marygourmet.com/spicy-chickpea-avocado-wrap/