A Creamy Avocado Chickpea Wrap is a quick, plant-based lunch. It features a flavor-packed filling made from mashed chickpeas mixed with mayo, yogurt, or tahini, folded together with fresh avocado and crisp greens. It’s high in protein and healthy fats, and takes under 10 minutes to prepare.
Pregnancy-Friendly Creamy Avocado Chickpea Wrap
Course: Lunch, MainCuisine: American, FusionDifficulty: Easy2
servings10
minutes510
kcalA Creamy Avocado Chickpea Wrap is a quick, plant-based lunch. It features a flavor-packed filling made from mashed chickpeas mixed with mayo, yogurt, or tahini, folded together with fresh avocado and crisp greens.
Ingredients
1 can (15 oz) chickpeas (garbanzo beans), rinsed and drained
1 large ripe avocado, sliced or mashed
2-3 tbsp mayonnaise, Greek yogurt, or tahini (for the creaminess)
1 tsp lemon or lime juice
Seasoning: 1/2tsp garlic powder, salt, and black pepper (to taste)
Veggies: 1/2 diced red onion, handful of spinach, or chopped celery
1-2 large tortilla wraps
Directions
- Prep the Chickpeas: Add your rinsed chickpeas to a large bowl and roughly mash them with a fork until chunky. Leave some whole for extra texture.
- Mix the Filling: Stir your mayonnaise (or yogurt), lemon juice, diced red onion, and seasonings into the chickpeas until everything is evenly coated.
- Assemble: Lay your tortilla flat. Add a layer of fresh spinach, spread your creamy chickpea mixture over the center, and top with slices of avocado.
- Wrap & Roll: Fold the sides of the tortilla inward, then roll it tightly from the bottom up. Slice in half and serve.