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Avocado Chickpea Salad Wraps

Avocado Chickpea Salad Wraps
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Avocado Chickpea Salad Wraps are a fresh, tasty, and nutritious plant-based meal perfect for a quick and wholesome lunch. Combining creamy avocado, hearty chickpeas, and crisp veggies within whole wheat or spinach wraps, this recipe is ready in under 15 minutes and packed with protein, fiber, and healthy fats. It’s versatile, flavorful, and ideal for vegan and vegetarian diets, making it a satisfying meal option any day of the week.

Ingredients

Scale

Salad Ingredients

  • 1 ripe avocado
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ¼ cup red onion, finely diced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons fresh cilantro or parsley, chopped
  • Salt, to taste
  • Black pepper, to taste

Wraps

  • 4 whole wheat or spinach wraps

Optional Add-Ins and Variations

  • Dash of cayenne or hot sauce (for spicy kick)
  • ½ cup baby spinach or arugula
  • 2 tablespoons toasted pumpkin seeds or chopped nuts
  • ¼ cup crumbled feta or shredded chicken (for extra protein)
  • Dairy-free yogurt alternatives (coconut or almond-based) for dressing

Instructions

  1. Prepare the Chickpeas: Drain and rinse canned chickpeas thoroughly, then roughly mash them using a fork or potato masher to create a chunky base for the salad.
  2. Dice Fresh Veggies: Chop cucumbers, cherry tomatoes, and red onions into small, bite-sized pieces to add freshness and a variety of textures.
  3. Mix the Salad: In a medium bowl, combine mashed chickpeas, diced veggies, diced avocado, lime juice, chopped cilantro or parsley, salt, and pepper. Stir gently to keep the avocado from becoming mushy.
  4. Assemble the Wraps: Lay your whole wheat or spinach wrap flat and spoon an ample amount of the avocado chickpea salad mixture onto the center, then fold or roll tightly to enclose the filling securely.
  5. Serve Fresh: Cut the wrap diagonally for easy eating and serve immediately to enjoy the full flavor of fresh ingredients.

Notes

  • Choose ripe avocados that give slightly when pressed for the creamiest texture.
  • Lightly mash chickpeas, keeping some whole for texture contrast.
  • Prepare the salad just before eating to avoid sogginess.
  • Warm wraps slightly before assembling to make them more pliable.
  • Adding extra lime juice brightens and balances the flavors.
  • Store salad and wraps separately in airtight containers if making ahead.
  • Do not freeze due to texture changes in avocado and fresh vegetables.
  • Serve wraps cold or at room temperature; warm wraps alone if preferred.

Nutrition

Keywords: avocado, chickpea, salad, wraps, vegan, vegetarian, quick lunch, healthy, plant-based, gluten-free

Find it online: https://gourmetglazing.com/avocado-chickpea-salad-wraps/