These Smashed Chickpea and Avocado Wraps are a vibrant, protein-packed lunch option that’s both satisfying and nutritious.
Combining creamy avocado with fiber-rich chickpeas, this plant-based recipe is naturally low in saturated fat and full of good fats.
Quick to prepare and perfect for meal prep, it’s a versatile choice for busy weekdays or a light, wholesome lunch the whole family will enjoy.
Smashed Chickpea & Avocado Wrap
Equipment
- 1 medium bowl
- 1 Fork or Potato Masher
- 1 Spoon
- 1 Knife
- 1 Cutting board
- 6 Tortillas or Wraps
Ingredients
- 2 Large avocados peeled and mashed
- 1 ½ cups 240 g cooked chickpeas, lightly mashed
- 1 ½ tablespoons mild lime chutney
- 2 –3 tablespoons fresh lemon juice
- 6 Tortillas or other preferred wraps
Instructions
- Prepare Avocados: Cut the avocados in half, remove the pits, and scoop the flesh into a medium-sized bowl. Use a fork or potato masher to mash the avocado until it reaches a creamy, smooth consistency with just a few small chunks for texture. This will form the rich, buttery base of your wrap filling.
- Mash Chickpeas: If your chickpeas are whole, lightly mash them using a fork or potato masher. You want them mostly broken down but still retaining some small chunks for a pleasant bite. This combination of mashed chickpeas and creamy avocado creates a perfect balance of texture and flavor.
- Combine Flavorings: Add the mild lime chutney to the mashed avocado and chickpeas. The chutney brings a gentle tangy sweetness and a hint of spice that complements the earthy chickpeas. Pour in the lemon juice gradually, starting with 2 tablespoons, and stir well to combine. Taste the mixture and adjust the lemon juice if you prefer a brighter, more zesty flavor.
- Mix Thoroughly: Use a spoon or spatula to fold the ingredients together until everything is evenly incorporated. The goal is a smooth, cohesive filling that is easy to spread but still has a bit of texture from the smashed chickpeas. Take your time with this step to ensure every bite is flavorful.
- Prepare Wraps: Lay out the tortillas or wraps on a clean, flat surface. If you like, warm them slightly in a dry skillet or microwave for a few seconds to make them more pliable and easier to roll. This also enhances the flavor and gives the wraps a soft, fresh texture.
- Assemble Wraps: Spoon a generous portion of the avocado-chickpea filling onto the center of each tortilla. Spread it evenly, leaving about an inch of space at the edges to make rolling easier. You can adjust the amount of filling depending on how full or light you prefer your wraps.
- Roll Wraps: Fold the bottom edge of the tortilla over the filling, then fold in the sides, and finally roll it tightly from bottom to top. Ensure the wrap is secure so the filling doesn’t spill out when eating. If desired, you can wrap them in parchment paper or foil for easy handling, especially if packing for lunch.
- Serve or Store: Serve the wraps immediately for the best texture and freshness. If preparing ahead of time, store the filling separately in an airtight container and assemble the wraps just before eating to prevent the tortillas from becoming soggy.
- Optional Add-Ins: Feel free to enhance your wraps by adding fresh spinach, sliced bell peppers, grated carrots, or other vegetables of your choice. These add extra crunch, color, and nutrients without compromising the creamy, satisfying texture of the filling.
- Final Touches: Cut each wrap in half diagonally for an appealing presentation and easier handling. Enjoy as a wholesome, protein-packed lunch or snack, paired with fresh cut vegetables, a light salad, or a small side of fruit for a balanced meal.
Notes
- For convenience, canned chickpeas can be used—drain and rinse well before mashing.
- Assemble the wraps just before eating for the best texture; pre-assembling can make tortillas slightly softer due to the filling’s moisture.
- Feel free to add extra vegetables like shredded carrots, spinach, bell peppers, or cucumbers for added crunch, color, and nutrients.
- Lime chutney adds a subtle tang, but you can substitute with mild mango chutney or a light mustard-based spread for a different flavor profile.
- Tortillas are ideal for wrapping, but soft rotis or whole-grain flatbreads work equally well.
Chef’s Secrets: Enhance Flavor And Texture
The key to a perfectly balanced wrap lies in the texture of the filling.
Mash the avocado until creamy but leave small chunks of chickpea to maintain a pleasant bite.
Using freshly squeezed lemon juice brightens the flavors, while a mild lime chutney adds subtle sweetness and depth.
For added richness, a tiny drizzle of extra virgin olive oil can elevate the taste without overwhelming the natural flavors.
Warming the tortillas slightly before assembling makes rolling easier and enhances the softness of the wrap, giving a more satisfying eating experience.
Serving Suggestions: Creative Pairings And Ideas
These wraps are versatile and pair wonderfully with a variety of sides.
Serve alongside crisp cut vegetables like cucumber, bell pepper, and carrots with a light yogurt or herb dip for a balanced lunch.
They also work well with a small side salad, roasted sweet potato wedges, or a refreshing fruit cup.
For a sweet finish, consider offering a few vegan peanut butter banana bites or homemade granola clusters.
These combinations make the meal visually appealing and nutritionally complete.
Storage Tips: Keep Wraps Fresh Longer
For optimal freshness, store the filling and tortillas separately.
Place the avocado-chickpea mixture in an airtight container in the refrigerator for up to 2 days.
Keep tortillas wrapped in foil or plastic wrap to prevent drying out.
If you prefer pre-assembled wraps for convenience, wrap them tightly in parchment paper or foil and store in a cool, insulated lunch bag; they are best eaten the same day to maintain a pleasant texture.
Avoid freezing, as the avocado may become mushy upon thawing.
Frequently Asked Questions
1. Can I make this wrap vegan?
Yes! This recipe is entirely plant-based, naturally vegan, and uses wholesome ingredients like chickpeas and avocado for protein and healthy fats. No dairy or animal products are needed.
2. Can I use canned chickpeas instead of cooked ones?
Absolutely. Just drain and rinse them thoroughly before mashing. This is a convenient option that saves cooking time while still providing great flavor and texture.
3. How can I prevent the tortillas from becoming soggy?
Assemble the wraps right before serving whenever possible.
Storing the filling separately and keeping tortillas wrapped at room temperature or lightly warmed will maintain the ideal texture.
4. Can I add other vegetables to the filling?
Yes, feel free to include vegetables like spinach, bell peppers, shredded carrots, or cucumbers.
These add extra nutrients, crunch, and color, making the wraps more satisfying and visually appealing.
5. How long can the filling be stored?
The avocado-chickpea mixture can be kept in an airtight container in the refrigerator for up to 2 days.
For best results, only assemble the wraps when ready to eat to prevent sogginess.
