Spicy Chickpea and Avocado Wrap Recipe
Introduction
This Spicy Chickpea and Avocado Wrap is a vibrant, satisfying meal that comes together quickly. Creamy avocado pairs perfectly with seasoned chickpeas and a hint of heat, making it an ideal lunch or light dinner option.
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 ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional: fresh cilantro or lettuce for topping
Instructions
- Step 1: In a mixing bowl, mash the avocados until smooth. Stir in the chickpeas, diced red onion, diced 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 for easier handling and folding.
- 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 tightly to form wraps.
- Step 5: Cut the wraps in half if desired and serve immediately for best taste and texture.
Tips & Variations
- For extra protein, add cooked shredded chicken or tofu to the filling.
- If you prefer less heat, remove the seeds from the jalapeño before dicing.
- Try using different spices like smoked chili powder or coriander for a different flavor twist.
- To keep wraps from getting soggy, add fresh toppings like lettuce just before serving.
Storage
Store any leftover filling in an airtight container in the fridge for up to 2 days. Keep tortillas separately wrapped to prevent drying out. Assemble wraps fresh before eating and consume immediately, as the avocado can brown and the tortilla may become soggy.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh chickpeas instead of canned?
Yes, you can cook dried chickpeas ahead of time and use them in this recipe. Just be sure they are fully cooked and drained before mixing with the other ingredients.
Can I make these wraps vegan?
Absolutely! This recipe is naturally vegan, but if you add toppings or variations, just make sure they are plant-based.
PrintSpicy Chickpea and Avocado Wrap Recipe
A flavorful and nutritious Spicy Chickpea and Avocado Wrap featuring creamy mashed avocados, hearty chickpeas, and a blend of spices, wrapped in warm tortillas. Perfect for a quick, healthy lunch or dinner with a zesty kick.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: American
- 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
- 2 tbsp lime juice
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and freshly ground black pepper, to taste
Wraps
- 4 large tortillas
- Optional toppings: fresh cilantro leaves, lettuce leaves
Instructions
- Prepare the Avocado Mixture: In a mixing bowl, mash the peeled avocados with a fork or potato masher until smooth and creamy.
- Add Chickpeas and Vegetables: Stir in the drained chickpeas, finely diced red onion, diced bell pepper, and chopped jalapeño to the mashed avocado, combining thoroughly.
- Season the Filling: Add the lime juice, chili powder, ground cumin, smoked paprika, garlic powder, salt, and freshly ground black pepper. Mix well to evenly distribute the spices and flavors throughout the filling.
- Warm the Tortillas: Heat the tortillas in a dry skillet over medium heat for about 30 seconds per side or microwave them wrapped in a damp paper towel for 15-20 seconds to make them pliable.
- Assemble the Wraps: Divide the spicy chickpea and avocado filling evenly onto the center of each warmed tortilla. Add optional toppings such as fresh cilantro leaves or lettuce if desired.
- Roll the Wraps: Fold the sides of the tortilla over the filling, then roll tightly from one end to the other to form a secure wrap.
- Serve: Slice each wrap in half if preferred and serve immediately to enjoy the fresh flavors at their best.
Notes
- For a milder wrap, remove the seeds from the jalapeño before chopping.
- To add extra protein, consider adding grilled chicken or tofu.
- Use gluten-free tortillas if you require a gluten-free option.
- These wraps are best enjoyed fresh but can be stored wrapped in plastic wrap and refrigerated for up to 1 day.
- Add a drizzle of hot sauce or a spoonful of sour cream for additional flavor.
Keywords: spicy chickpea wrap, avocado wrap recipe, vegetarian wraps, healthy lunch wrap, easy dinner wrap
