No-Bake 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
Top-rated tools to make this recipe successfully.
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.
Frequently asked questions
How long does No-Bake Chickpea and Avocado Wrap with Garlic Yogurt Sauce 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 No-Bake Chickpea and Avocado Wrap with Garlic Yogurt Sauce?
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 canned chickpeas from drying out.
Can I substitute ingredients in No-Bake Chickpea and Avocado Wrap with Garlic Yogurt Sauce?
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 Chickpea and Avocado Wrap with Garlic Yogurt Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Chickpea and Avocado Wrap with Garlic Yogurt Sauce 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.
