These Sweet Potato & Chickpea Avocado Wraps are a vibrant, plant-powered lunch or dinner option that’s both satisfying and nourishing.
Packed with fiber-rich sweet potatoes, protein-packed chickpeas, and heart-healthy avocado, they deliver balanced nutrition with minimal effort.
Quick to assemble and full of flavor, these wraps are perfect for meal prep, easy weeknight meals, or on-the-go lunches.
Sweet Potato & Chickpea Avocado Wraps
Equipment
- 2 baking sheets
- 1 large mixing bowl
- 1 Wooden spoon
- 1 Knife
- 1 Cutting board
- 1 pot
- 1 strainer
- 1 large bowl for ice water
- 1 Fork or Potato Masher
Ingredients
- 1 large sweet potato cut into thick fries
- 2 tbsp olive oil divided
- 1 tsp ground cinnamon
- 1 tsp ground cumin
- ½ tsp salt
- ¼ tsp ground black pepper
- 1 can 15 oz / 425 g chickpeas, rinsed and drained
- 1 tsp paprika
- 1 tsp curry powder
- 3 cups chopped kale ≈268 g
- 1 large avocado pitted
- 1 tbsp lemon juice divided (≈15 ml)
- 3 large tortillas 10-inch / 25 cm
- 1 cup hummus ≈232 g
- 6 radishes halved and sliced
- Hot sauce optional
Instructions
- Preheat Oven and Prepare Sweet Potatoes: Start by preheating your oven to 425°F (220°C) to ensure it’s hot enough to roast the sweet potatoes to a golden, caramelized perfection. While the oven is heating, wash, peel (optional), and cut your sweet potato into thick, fry-like pieces—this allows them to roast evenly and hold a nice texture.
- Season Sweet Potatoes: In a large mixing bowl, combine the sweet potato pieces with 1 tablespoon of olive oil, cinnamon, cumin, salt, and black pepper. Toss the sweet potatoes thoroughly so each piece is evenly coated in the oil and spices. This ensures maximum flavor infusion during roasting.
- Roast Sweet Potatoes: Spread the seasoned sweet potatoes on a baking sheet in a single layer, making sure the pieces are not touching. Roast on the lower oven rack for 30–35 minutes, flipping them halfway through. Look for tender, lightly crisp edges and a deep golden color. Once done, remove from the oven and allow to cool to room temperature.
- Prepare Chickpeas: Return to the same mixing bowl and add the rinsed chickpeas, remaining tablespoon of olive oil, paprika, curry powder, and a pinch of salt (and pepper if desired). Toss gently to coat the chickpeas evenly in the spices.
- Roast Chickpeas: Spread the spiced chickpeas on a separate baking sheet and place them on the middle or upper oven rack. Roast for 15–20 minutes, stirring halfway, until they become slightly crispy and golden-brown. Allow them to cool completely before assembling the wraps.
- Blanch Kale: While the chickpeas are roasting, bring 4–5 cups of water to a boil in a medium pot. Add a generous pinch of salt to season the kale. Place the chopped kale in the boiling water and cook for 1–2 minutes, just until the leaves are bright green and slightly tender. Immediately transfer the kale to a bowl of ice water to stop the cooking process and preserve its vibrant color. Once cooled, spread the kale on a clean kitchen towel and gently pat dry.
- Prepare Avocado and Chickpea Mash: In a small bowl, mash the avocado with half of the lemon juice and a pinch of salt until creamy and smooth. In another bowl, gently mash the roasted chickpeas and combine with the remaining lemon juice, creating a lightly textured chickpea mash. Both mashes should be flavorful, but still retain some texture for added bite.
- Assemble Wraps Base Layer: Lay one tortilla flat on a clean surface. Spread one-third of the hummus over the lower third of the tortilla in a horizontal line—this creates a “base layer” that will hold the other ingredients. Spread evenly, leaving space at the edges for folding.
- Layer Vegetables and Protein: Over the hummus, layer one-third of the blanched kale, followed by a single layer of roasted sweet potatoes. Add one-third of the mashed avocado over the potatoes, and then top with one-third of the lightly mashed chickpeas. Finish with sliced radishes for crunch and color.
- Roll the Wrap: To roll, fold the bottom of the tortilla over the filling, then fold in the sides to create a secure wrap. Roll away from you, tucking the edges in as needed, until the wrap is fully rolled and sealed. This may take a few tries to perfect the fold, but the result is a neat, handheld wrap that holds all ingredients together.
- Repeat for Remaining Wraps: Repeat steps 8–10 for the remaining two tortillas, distributing hummus, kale, sweet potatoes, avocado, chickpeas, and radishes evenly. Ensure each wrap is tightly rolled to prevent spilling.
- Serve or Store: These wraps are ready to eat immediately, but can also be stored in an airtight container in the fridge for up to four days. They can be enjoyed cold, at room temperature, or gently warmed in the microwave or on a skillet. Note: if using gluten-free tortillas, keep the filling and wraps separate until ready to serve to prevent breaking.
Notes
- For even roasting, make sure sweet potato pieces are cut to uniform size.
- Toss chickpeas gently in oil and spices to prevent them from sticking together.
- Blanching kale briefly ensures vibrant color and tender texture without losing nutrients.
- Mash avocado just before assembling to avoid browning and maintain freshness.
- If using gluten-free tortillas, keep fillings separate until serving to prevent breakage.
- Wraps can be eaten cold, at room temperature, or lightly warmed on a skillet.
- Hot sauce or a drizzle of tahini can enhance flavor without adding excessive calories.
Chef’s Secrets: Flavor And Texture Tips
The key to these wraps’ irresistible flavor lies in layering spices and textures.
Roasting sweet potatoes until slightly caramelized brings out their natural sweetness, while the chickpeas develop a subtle crunch from baking with paprika and curry powder.
Blanching kale preserves color and gives a soft, tender bite without overpowering the other ingredients.
For creamy richness, mash avocado just before assembling, and gently mash the chickpeas to retain a pleasant texture.
Using hummus as the base not only binds the ingredients together but adds extra protein and healthy fats.
Don’t rush the rolling step—folding tightly ensures each bite contains every flavor in harmony.
Serving Suggestions: Creative Meal Ideas
These wraps are versatile and can be enjoyed in numerous ways.
Serve them as-is for a quick lunch or dinner, or slice them diagonally for a colorful party platter or picnic option.
Pair with a simple side salad, roasted vegetables, or a cup of lentil soup for a full, satisfying meal.
For added protein, sprinkle with roasted seeds, tofu crumbles, or shredded tempeh.
A dollop of yogurt-based dressing or vegan tahini sauce can also elevate flavor without overwhelming the natural taste of the vegetables and chickpeas.
Storage Tips: Keeping Wraps Fresh Longer
These wraps store best in an airtight container in the fridge for up to four days.
For optimal texture, avoid freezing; tortillas tend to become chewy or brittle when frozen.
If storing overnight, consider keeping the avocado, chickpeas, and sweet potatoes separate from the tortilla, then assemble before eating to maintain freshness.
When reheating, warm gently in a skillet or microwave just enough to soften the wrap without making it soggy.
Adding a small layer of hummus prevents the tortilla from drying out.
Frequently Asked Questions
1. Can I make this recipe gluten-free?
Yes! Use gluten-free tortillas and keep the filling separate until serving, as these tortillas are more fragile.
Assemble the wrap just before eating to avoid breakage.
2. How can I add more protein?
You can increase protein by adding extra chickpeas, tofu, tempeh, or a sprinkle of roasted pumpkin seeds.
Hummus itself also contributes plant-based protein.
3. Can I prepare the wraps in advance?
Yes, the individual components—roasted sweet potatoes, spiced chickpeas, blanched kale, and mashed avocado—can be prepared in advance.
Assemble the wraps shortly before eating to maintain freshness and texture.
4. What can I substitute for kale?
Spinach, Swiss chard, or romaine lettuce work well as alternatives.
Just blanch or lightly steam them to achieve a tender texture while preserving color.
5. How spicy are these wraps?
The recipe is mild by default, but you can customize the heat by adding hot sauce, crushed red pepper, or cayenne to the chickpeas or hummus.
This makes it suitable for all taste preferences.
