The Chickpea Avocado Wrap

The Chickpea Avocado Wrap is a delightful, nutritious meal that combines creamy avocado, hearty chickpeas, and a medley of fresh vegetables, all wrapped up in a soft tortilla. This recipe is perfect for a quick lunch, a healthy snack, or a light dinner, offering a balanced combination of proteins, healthy fats, and fiber. It’s vegetarian-friendly and can easily be made vegan with a few simple adjustments. Whether you’re at home or need a portable meal option, this wrap is versatile, satisfying, and bursting with flavor.

Ingredients:

For the Wrap:

2 large whole-grain or whole-wheat tortillas
1 ripe avocado
1 cup cooked chickpeas (rinsed and drained if using canned)
1 small red bell pepper, thinly sliced
1 small carrot, grated
1/2 cup baby spinach leaves or mixed greens
1/4 red onion, thinly sliced
Salt and pepper to taste

Optional:

sprouts, cucumber slices, or sliced cherry tomatoes for added crunch and flavor

For the Dressing:

2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon Dijon mustard
1 small garlic clove, minced
Salt and pepper to taste

Instructions:

1. Prepare the Dressing:

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, and a pinch of salt and pepper until well combined. Set aside.

2. Mash the Avocado:

In a medium bowl, mash the ripe avocado with a fork until it reaches a creamy consistency. Season with a little salt and pepper to taste.

3. Assemble the Wraps:

Lay out the tortillas on a flat surface. Spread the mashed avocado evenly across each tortilla, leaving a small border around the edges.
Distribute the cooked chickpeas, red bell pepper slices, grated carrot, baby spinach (or mixed greens), and red onion evenly over the avocado layer on each tortilla.
If using, add sprouts, cucumber slices, or cherry tomatoes on top of the vegetables.

4. Add the Dressing:

Drizzle the prepared dressing over the filling on each tortilla. The dressing adds flavor and helps to moisten the wrap.

5. Wrap it Up:

Carefully fold in the sides of the tortilla and then roll it up tightly from the bottom to enclose the filling. If necessary, you can secure the wrap with toothpicks or wrap it in parchment paper to hold it together.

6. Serve:

Cut the wraps in half diagonally and serve immediately. Enjoy the creamy texture of the avocado, the satisfying bite of chickpeas, and the crisp freshness of the vegetables in every bite.

This Chickpea Avocado Wrap is a testament to the beauty of combining simple, fresh ingredients into a meal that’s not only easy to make but also incredibly satisfying and nutritious. It’s a versatile recipe that encourages creativity, allowing you to experiment with different vegetables and dressings according to your preferences. Perfect for a quick lunch, a picnic, or a healthy meal on the go, this wrap is sure to become a favorite for its delightful flavors and wholesome ingredients.

 

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