Save The Spicy Chickpea and Avocado Wrap is a vibrant, plant-based meal that brings together creamy textures and bold spices. Perfect for a quick lunch or a nutritious snack, this wrap offers a satisfying experience with every bite, featuring fresh vegetables and protein-rich legumes. Enjoy a meal that is as healthy as it is flavorful.
Save Creating this meal is a breeze, taking only 20 minutes from start to finish. The combination of chili powder, cumin, and smoked paprika creates a smoky depth that perfectly complements the zest of fresh lime juice and the richness of mashed avocado, making it a favorite for busy weekdays.
Ingredients
- 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)
- 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
- 4 large flour tortillas
- 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 texture, use a potato masher or a fork to combine the avocados and chickpeas, ensuring you don't over-mash them. Warming the tortillas for a few seconds is a crucial step to ensure they are flexible enough to roll without tearing.
Varianten und Anpassungen
You can easily customize the crunch by adding sliced cucumber or shredded carrots. For those following a gluten-free diet, simply substitute the standard flour tortillas for your preferred gluten-free alternative. Adjust the heat by increasing or omitting the jalapeño to suit your preference.
Serviervorschläge
Serve these wraps immediately for the freshest taste. They pair beautifully with a side of salsa, a dollop of vegan yogurt, or a few drops of your favorite hot sauce for an extra kick of flavor.
Save This Spicy Chickpea and Avocado Wrap is a testament to how simple, plant-based ingredients can create a powerhouse of nutrition and taste. Whether you are at home or on the go, it is a satisfying meal that never disappoints.
Recipe Guide
- → How can I add more crunch to this wrap?
For extra crunch, include sliced cucumber or shredded carrots along with the other vegetables.
- → Can I make this wrap gluten-free?
Yes, substitute regular flour tortillas with certified gluten-free tortillas to accommodate gluten-free diets.
- → What is the best way to mash avocado and chickpeas?
Use a fork or potato masher to gently mash until mostly smooth but still retaining some chickpea texture for contrast.
- → How do I adjust the spice level?
Omit or reduce the jalapeño for milder flavor, or add extra for more heat according to your preference.
- → What toppings complement this wrap well?
Fresh cilantro leaves and shredded lettuce or mixed greens add freshness and balance to the wrap's flavors.