Avocado and Chickpea Salad Wraps

By AislePrompt Editorial · Published 2026-08-05 · Updated 2026-08-05

Creamy avocado mashed with chickpeas and fresh herbs, wrapped in crisp lettuce leaves for a refreshing, easy vegan lunch. This Mediterranean-inspired vegan recipe, ready in about 10 minutes, pairs ripe avocado, canned chickpeas, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 230 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 large ripe avocado
• 1 cup, drained and rinsed canned chickpeas
• 2 tbsp, freshly squeezed lemon juice
• 2 tbsp, chopped fresh cilantro
• 2 tbsp, finely diced red onion
• 1/4 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 6 large leaves romaine lettuce leaves

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Instructions

1. Step 1: In a medium bowl, mash 1 large ripe avocado with 1 cup drained and rinsed canned chickpeas using a fork until mostly smooth with some texture remaining.
2. Step 2: Stir in 2 tbsp freshly squeezed lemon juice, 2 tbsp chopped fresh cilantro, 2 tbsp finely diced red onion, 1/4 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper. Mix until well combined.
3. Step 3: Lay out 6 large romaine lettuce leaves on a flat surface. Spoon the avocado and chickpea mixture evenly onto each leaf.
4. Step 4: Carefully fold the lettuce leaves around the filling to form wraps and serve immediately for a fresh, no-cook meal.