Half-and-Half Avocado and Chickpea Salad Wraps
A refreshing vegetarian wrap featuring half mashed avocado and half smashed chickpeas, mixed with crunchy veggies and a zesty lemon dressing. This mediterranean-inspired vegetarian (vegetarian) ready in about 15 minutes pairs medium (about 150g) ripe avocado, drained and rinsed canned chickpeas, fresh lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, 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 medium (about 150g) ripe avocado
- 1/2 cup drained and rinsed canned chickpeas
- 2 tbsp fresh lemon juice
- 2 tbsp finely chopped red onion
- 1 small diced celery stalk
- 2 tbsp chopped fresh cilantro
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 large whole wheat tortillas
- 1 cup shredded lettuce
Instructions
- Step 1: Cut 1 medium ripe avocado in half, scoop out the flesh into a mixing bowl and mash lightly with a fork, leaving some chunks.
- Step 2: Add 1/2 cup drained and rinsed canned chickpeas to the bowl and coarsely mash them together with the avocado.
- Step 3: Stir in 2 tbsp fresh lemon juice, 2 tbsp finely chopped red onion, 1 small diced celery stalk, 2 tbsp chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until well combined.
- Step 4: Lay 2 large whole wheat tortillas flat and evenly spread the avocado-chickpea mixture down the center of each.
- Step 5: Top each with 1/2 cup shredded lettuce, then fold the sides over and roll tightly into wraps.
- Step 6: Slice each wrap in half diagonally and serve immediately or wrap in foil for a portable meal.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Half-and-Half Avocado and Chickpea Salad Wraps take to make?
Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Half-and-Half Avocado and Chickpea Salad Wraps?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep fresh lemon juice from drying out.
Can I substitute ingredients in Half-and-Half Avocado and Chickpea Salad Wraps?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Half-and-Half Avocado and Chickpea Salad Wraps for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Half-and-Half Avocado and Chickpea Salad Wraps vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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