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Fresh Smashed Chickpea Avocado Wrap

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A quick, easy, and healthy whole wheat wrap filled with smashed chickpeas, ripe avocado, and fresh veggies, perfect for lunch or a light dinner.

Ingredients

Scale
  • 1 can (15 oz / 425 g) cooked chickpeas, rinsed and drained
  • 1 ripe avocado, mashed
  • 2 large whole wheat wraps (8–10 inches / 20–25 cm diameter)
  • 1 tablespoon fresh lemon juice
  • 1 small clove garlic, minced
  • ½ teaspoon ground cumin
  • Salt and pepper to taste
  • ¼ cup diced red onion (optional)
  • ½ cup shredded carrot (optional)
  • Handful of fresh spinach or baby arugula leaves (optional)
  • 1 teaspoon extra virgin olive oil (optional)

Instructions

  1. Rinse and drain canned chickpeas well. Place in a mixing bowl and mash gently with a fork or potato masher to a chunky texture, leaving some chickpeas whole (about 3 minutes).
  2. Cut ripe avocado in half, remove pit, and scoop flesh into the bowl with chickpeas. Add fresh lemon juice immediately and mash together without liquefying (2 minutes).
  3. Stir in minced garlic, ground cumin, salt, and pepper. Mix well and taste to adjust seasoning (1-2 minutes).
  4. Dice red onion and shred carrot if using. Wash and dry fresh spinach or arugula leaves (5 minutes).
  5. Lay whole wheat wraps flat and spread a generous layer of the smashed chickpea and avocado mixture evenly over each. Top with diced veggies and greens, then drizzle olive oil if desired (3 minutes).
  6. Roll wraps tightly from one edge, tucking in filling as you go. Cut in half if desired (2 minutes).
  7. Serve immediately for best texture and flavor. If packing, wrap tightly in parchment or beeswax wrap to keep fresh.

Notes

Do not over-mash chickpeas to keep texture. Use ripe avocado with slight give but no dark spots. Add lemon juice immediately after mashing to prevent browning. Warm wraps slightly before spreading for easier rolling. Store filling and greens separately if prepping ahead to avoid sogginess.

Nutrition

Keywords: chickpea wrap, avocado wrap, healthy lunch, vegetarian wrap, whole wheat wrap, quick lunch, easy wrap recipe

Find it online: https://tablemira.com/fresh-smashed-chickpea-avocado-wrap-recipe-easy-healthy-lunch-ideas/