Chickpea and Avocado Wraps with Lemon-Tahini Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Easy, nutritious wraps filled with creamy avocado, protein-rich chickpeas, and a zesty lemon-tahini drizzle, perfect for quick picnic lunches. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs large flour tortillas, canned chickpeas, ripe avocado 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.

Prep: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, mash 1 large ripe avocado with a fork until mostly smooth. Add 1 can (15 oz) drained and rinsed chickpeas and lightly mash together, leaving some chickpeas whole for texture.
  2. Step 2: Stir in 1/4 cup chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until evenly combined.
  3. Step 3: In a small bowl, whisk 3 tbsp tahini with 2 tbsp lemon juice, 2 tbsp water, and 1/4 tsp garlic powder until smooth and pourable. Add more water if needed to thin.
  4. Step 4: Lay 4 large flour tortillas flat. Spread a generous 2 tbsp of the tahini sauce onto each tortilla, then layer 1/2 cup baby spinach, 1/4 cup shredded carrot, and 1/4 of the avocado-chickpea mixture evenly on each.
  5. Step 5: Roll each tortilla tightly into wraps, slice in half diagonally, and pack for a picnic or serve immediately.

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