Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap is a flavorful and satisfying meal perfect for a quick lunch or light dinner. Combining creamy avocado with spicy chickpeas and fresh veggies, it offers a delightful mix of textures and tastes.
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 cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
Instructions
- 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.
- Step 2: Warm the tortillas in a skillet or microwave to make them more pliable for wrapping.
- Step 3: Divide the chickpea and avocado filling evenly among the tortillas. Add optional toppings like fresh cilantro or lettuce if desired.
- Step 4: Fold in the sides of each tortilla and roll it tightly to form a wrap.
- Step 5: Cut the wraps in half if preferred and serve immediately for the best flavor and texture.
Tips & Variations
- For extra heat, leave some jalapeño seeds in or add a dash of hot sauce to the filling.
- Replace canned chickpeas with cooked dried chickpeas for a fresher taste.
- Try adding a handful of shredded cheese or a spoonful of sour cream for a creamier wrap.
- Use spinach or whole wheat tortillas for a healthier alternative.
Storage
Store leftover filling separately in an airtight container in the refrigerator for up to 2 days. Assemble the wraps just before eating to prevent the tortillas from becoming soggy. Reheat the filling gently before assembling, but it’s best enjoyed fresh.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this wrap vegan?
Yes, this recipe is naturally vegan as it contains no animal products. Just skip any optional dairy toppings like cheese or sour cream.
How spicy is this wrap?
The spiciness comes mainly from the jalapeño and chili powder. You can adjust the amount of jalapeño or remove the seeds to control the heat level according to your preference.
PrintSpicy Chickpea and Avocado Wrap Recipe
This Spicy Chickpea and Avocado Wrap is a vibrant, nutritious, and flavorful meal perfect for a quick lunch or light dinner. Packed with creamy avocado, protein-rich chickpeas, and a kick of spice from jalapeño and chili powder, these wraps combine fresh vegetables and zesty seasonings for a satisfying and wholesome bite.
- 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
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 (remove seeds for less heat)
- 2 tbsp lime juice, freshly squeezed
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and freshly ground black pepper to taste
Assembly
- 4 large tortillas
- Optional toppings: fresh cilantro leaves, shredded lettuce
Instructions
- Prepare the filling: In a large mixing bowl, mash the ripe avocados until smooth using a fork or a potato masher. Add the drained chickpeas and gently mash some of them to combine textures, leaving some whole for bite. Stir in diced red onion, bell pepper, jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and freshly ground black pepper until all ingredients are evenly mixed.
- Warm the tortillas: To make rolling easier, warm the tortillas by heating them for about 20 seconds on each side in a skillet over medium heat or microwaving them wrapped in a damp paper towel for 20-30 seconds.
- Assemble the wraps: Divide the spicy chickpea and avocado filling evenly onto the center of each warm tortilla. Add optional fresh cilantro or shredded lettuce on top for extra crunch and freshness.
- Roll the wraps: Fold in the sides of each tortilla toward the center, then roll tightly from one end to the other to form a neat wrap. Press gently to seal the filling inside.
- Serve: Cut each wrap in half diagonally if desired, and serve immediately while fresh and creamy.
Notes
- For milder heat, reduce or omit the jalapeño and chili powder.
- Use gluten-free tortillas if you need a gluten-free option.
- These wraps are best eaten fresh but can be stored wrapped and refrigerated for up to 1 day.
- Add other veggies like shredded carrots or cucumber for extra crunch.
- To add more protein, add a sprinkle of crumbled feta or a dollop of Greek yogurt if dairy is acceptable.
Keywords: spicy chickpea wrap, avocado wrap, vegetarian wrap, quick lunch, healthy wrap, plant-based meal
