Chickpea and Avocado Wrap with Garlic Yogurt Sauce
A creamy avocado and chickpea filling wrapped in a soft tortilla, brightened with a garlicky yogurt sauce perfect for packing on a picnic. This Mediterranean-inspired sandwich and wrap recipe (vegan), ready in about 15 minutes, pairs canned chickpeas, ripe avocado, plain Greek yogurt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, 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 can (15 oz), drained and rinsed canned chickpeas
- 1 large, peeled and pitted ripe avocado
- 1/3 cup plain Greek yogurt
- 1 small, minced garlic clove
- 1 tbsp lemon juice
- 1/2 tsp ground cumin
- 1 tsp, divided salt
- 1/4 tsp black pepper
- 4 large flour tortillas
- 1 cup baby spinach leaves
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: In a medium bowl, mash 1 large peeled avocado with 1 can (15 oz) drained and rinsed chickpeas using a fork until chunky but combined.
- Step 2: Stir in 1/3 cup plain Greek yogurt, 1 minced small garlic clove, 1 tbsp lemon juice, 1/2 tsp ground cumin, 1/2 tsp salt, and 1/4 tsp black pepper until creamy and well mixed.
- Step 3: Lay out 4 large flour tortillas on a flat surface and evenly distribute the mashed chickpea and avocado mixture among them.
- Step 4: Top each with 1/4 cup baby spinach leaves, then sprinkle the remaining 1/2 tsp salt over the spinach.
- Step 5: Roll up each tortilla tightly, folding in the sides as you go to form a wrap. Slice in half diagonally and serve immediately or wrap in parchment for picnic packing.
