No-Bake Avocado and Chickpea Salad Wraps
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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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- Step 3: Lay out 6 large romaine lettuce leaves on a flat surface. Spoon the avocado and chickpea mixture evenly onto each leaf.
- Step 4: Carefully fold the lettuce leaves around the filling to form wraps and serve immediately for a fresh, no-cook meal.
Frequently asked questions
How long does No-Bake Avocado and Chickpea Salad Wraps take to make?
Total time is about 10 minutes (10 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 No-Bake 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 ripe avocado from drying out.
Can I substitute ingredients in No-Bake 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 No-Bake Avocado and Chickpea Salad Wraps for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 No-Bake Avocado and Chickpea Salad Wraps vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
