Print

Fresh Chickpea Avocado Salad Wraps

fresh chickpea avocado salad wraps - featured image
Print Recipe

A quick, easy, and healthy lunch wrap combining creamy avocado, hearty chickpeas, and fresh veggies with a zing of lemon and smoky paprika. Perfect for on-the-go meals and meal prep.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 ripe avocado, peeled and mashed
  • 1 small red onion, finely chopped
  • 1 medium tomato, diced
  • 1 celery stalk, finely chopped
  • 1 garlic clove, minced (optional)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon smoked paprika
  • Salt and freshly ground black pepper to taste
  • Fresh cilantro or parsley leaves, chopped
  • 4 large whole wheat or spinach tortillas
  • Optional: handful of baby spinach or mixed greens

Instructions

  1. Drain and rinse one 15 oz (425 g) can of chickpeas under cold water. Place them in a mixing bowl. Using a fork or potato masher, gently mash the chickpeas until mostly broken down but still slightly chunky (about 2-3 minutes).
  2. Cut one ripe avocado in half, remove the pit, and scoop the flesh into the bowl with the mashed chickpeas. Mash together until creamy and well combined (1-2 minutes). Add lemon juice here to prevent browning and add brightness.
  3. Finely chop one small red onion, one medium tomato, one celery stalk, and one garlic clove (if using). Add them to the bowl and stir gently to mix.
  4. Pour in 2 tablespoons fresh lemon juice and 1 tablespoon extra virgin olive oil. Sprinkle 1 teaspoon smoked paprika, salt, and freshly ground black pepper to taste. Toss everything together until evenly coated. Taste and adjust seasoning as needed.
  5. Chop a handful of cilantro or parsley and fold into the salad for a fresh burst.
  6. Lay out 4 large whole wheat or spinach tortillas on a clean surface. If desired, add a layer of baby spinach or mixed greens on each wrap.
  7. Spoon generous portions of the chickpea avocado salad onto the center of each tortilla. Spread evenly but don’t overfill to avoid tearing. Roll the tortilla tightly, folding in the sides as you go. Secure with a toothpick if needed.
  8. Enjoy immediately for the freshest taste, or wrap individually in parchment for an easy-to-carry lunch. Store refrigerated up to 24 hours without sogginess.

Notes

Do not over-mash chickpeas to keep texture. Add lemon juice immediately after mashing avocado to prevent browning. Warm tortillas slightly before assembling for easier rolling. Wrap tightly and store refrigerated up to 24 hours. Avoid freezing due to avocado texture changes.

Nutrition

Keywords: chickpea avocado salad wraps, healthy lunch, vegetarian wraps, easy lunch recipe, quick wraps, vegan lunch, gluten-free option

Find it online: https://blipflavor.com/fresh-chickpea-avocado-salad-wraps-easy-healthy-lunch-recipe-ideas/