Half-Half Avocado and Chickpea Salad Wrap
A fresh and vibrant wrap combining half mashed avocado and half smashed chickpeas with crisp vegetables for a light, satisfying lunch. This mediterranean-inspired vegetarian (vegetarian) ready in about 15 minutes pairs medium, peeled and pitted ripe avocado, drained and rinsed canned chickpeas, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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, peeled and pitted ripe avocado
- 1/2 cup, drained and rinsed canned chickpeas
- 1 tbsp lemon juice
- 2 tbsp, finely diced red onion
- 2 tbsp, chopped cilantro leaves
- 1/4 tsp salt
- 1/8 tsp black pepper
- 2 large whole wheat tortilla wraps
- 1/2 cup, thinly sliced cucumber
- 1/2 cup, halved cherry tomatoes
- 1 cup mixed salad greens
Instructions
- Step 1: In a medium bowl, mash 1 medium avocado until smooth but still slightly chunky. In a separate bowl, roughly mash 1/2 cup drained chickpeas to retain some texture.
- Step 2: Combine the mashed avocado and chickpeas in one bowl along with 1 tbsp lemon juice, 2 tbsp finely diced red onion, 2 tbsp chopped cilantro, 1/4 tsp salt, and 1/8 tsp black pepper; mix gently until well combined.
- Step 3: Lay out 2 large whole wheat tortilla wraps on a clean surface. Divide 1 cup mixed salad greens evenly between them, followed by 1/2 cup thinly sliced cucumber and 1/2 cup halved cherry tomatoes.
- Step 4: Spoon half of the avocado and chickpea mixture onto each wrap in a line down the center. Fold in the sides and roll tightly to form wraps. Slice in half if desired and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Half-Half Avocado and Chickpea Salad Wrap 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-Half Avocado and Chickpea Salad Wrap?
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 lemon juice from drying out.
Can I substitute ingredients in Half-Half Avocado and Chickpea Salad Wrap?
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-Half Avocado and Chickpea Salad Wrap 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-Half Avocado and Chickpea Salad Wrap 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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