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Spicy Chickpea and Avocado Wrap

This Spicy Chickpea and Avocado Wrap is packed with flavor and made from pantry staples, perfect for a quick and healthy meal.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 wraps
Course: Lunch, Main Course
Cuisine: American, Mediterranean
Calories: 300
Ingredients Method Notes

Ingredients
  

Chickpea Filling
  • 1 can (15 oz) chickpeas, drained and rinsed Reserve a few whole beans for texture.
  • 1 ripe avocado, mashed Use slightly firmer avocado if making ahead.
  • 1 tablespoon olive oil Can swap for avocado oil for milder flavor.
  • 1 teaspoon cumin Toast for extra depth if desired.
  • 1 teaspoon smoked paprika Or use regular paprika for a gentler smokiness.
  • 1/4–1/2 teaspoon cayenne pepper Adjust to taste or swap for chili flakes.
  • 1 small red onion, finely chopped Shallot works beautifully for a subtler bite.
  • 1 clove garlic, minced Garlic powder is a handy substitute.
  • Juice of 1 lime Lemon is a fine substitute.
  • to taste Salt and black pepper
Wrap Assembly
  • 4 large whole wheat or flour tortillas Or use lettuce leaves for a low-carb option.
  • 1 handful baby spinach or mixed greens Can swap spinach with kale for a stronger flavor.
  • 1 medium tomato, thinly sliced
  • 2 tablespoons plain yogurt or vegan yogurt for dressing Add a teaspoon of honey or maple syrup for sweetness.

Method
 

Preparation
  1. Heat the olive oil in a medium skillet over medium heat until it shimmers.
  2. Add the chopped red onion and sauté for 2–3 minutes until soft and fragrant. Stir in the garlic and toast for 30 seconds.
  3. Add the drained chickpeas, cumin, smoked paprika, and cayenne. Cook for about 4–5 minutes.
  4. Gently mash about half of the chickpeas in the pan. Squeeze in the lime juice and season with salt and black pepper.
  5. In a small bowl, mash the avocado with a pinch of salt and pepper. Stir in a teaspoon of lime juice.
  6. Heat each tortilla in a dry skillet for 20 seconds per side or microwave for 15–20 seconds.
Assembly
  1. Spread mashed avocado across the center of each tortilla. Spoon the spiced chickpea mixture on top.
  2. Add spinach, sliced tomato, and a drizzle of yogurt. Fold the sides and roll snugly.
  3. For a cozy finish, place the wrapped seam-side down in a skillet over medium heat for 1–2 minutes per side.
  4. Cut in half and serve immediately.

Notes

Store chickpea filling in an airtight container for up to 3 days. Keep avocado mashed separately to prevent browning. Cooked filling freezes well for up to 3 months.