Chickpea Avocado Salad Wrap
A quick and healthy chickpea avocado salad wrap made with mashed chickpeas, creamy avocado, fresh vegetables, and spinach. This easy vegetarian lunch is packed with fiber, healthy fats, and plant-based protein and works great for meal prep.
Equipment
- Mixing bowl
- Fork or potato masher
- Spoon
- Knife
- cutting board
Ingredients
- 1 can chickpeas, drained and rinsed (15 oz / 425g)
- 1 medium avocado ripe
- ¼ cup plain Greek yogurt (or dairy-free alternative) (60g)
- 1 tbsp 15 ml lemon juice
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- ¼ tsp sea salt
- ¼ tsp black pepper
- ¼ cup finely chopped red onion
- ¼ cup shredded carrots
- 2 large whole grain tortillas or wraps
- ½ cup baby spinach or mixed greens
Optional additions:
- 1 tbsp hemp seeds
- Dash of hot sauce or sriracha
Instructions
- Add the chickpeas and ripe avocado to a mixing bowl. Use a fork or potato masher to mash them together until a chunky mixture forms. The texture should be creamy but still slightly coarse.
- Add the Greek yogurt, lemon juice, and Dijon mustard to the bowl. Stir well until everything combines and the mixture becomes smooth and creamy.
- Add the garlic powder, sea salt, and black pepper. Stir in the chopped red onion and shredded carrots until they distribute evenly throughout the mixture.
- Taste the mixture and adjust seasoning if needed. The filling should be creamy with small mashed chickpea pieces and vegetables fully mixed into the salad.
- Lay the whole grain tortillas flat. Spread the chickpea avocado mixture across the center of each tortilla. Add a layer of baby spinach on top of the filling.
- Fold the sides of the tortilla inward and roll tightly from the bottom up to form a wrap. Slice in half and serve immediately.
Notes
- For a vegan version, use a dairy-free yogurt alternative
- The chickpea avocado mixture can be stored in an airtight container in the refrigerator for up to 3 days
- Assemble wraps just before serving for the best texture.