No-Cook Avocado and Chickpea Salad Wraps
Creamy avocado combined with mashed chickpeas and fresh veggies wrapped in a soft tortilla for a quick and healthy lunch. This mediterranean-inspired sandwiches & wraps (vegetarian) ready in about 10 minutes pairs medium ripe avocado, lemon juice, red onion, finely diced 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 medium ripe avocado
- 1 can (15 oz) canned chickpeas, drained and rinsed
- 1 tbsp lemon juice
- 2 tbsp red onion, finely diced
- 1/2 cup cherry tomatoes, halved
- 2 tbsp fresh cilantro, chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 large whole wheat tortillas
- 1 cup baby spinach leaves
Instructions
- Step 1: In a medium bowl, mash 1 medium ripe avocado with 15 oz drained and rinsed canned chickpeas using a fork until combined but still slightly chunky.
- Step 2: Stir in 1 tbsp lemon juice, 2 tbsp finely diced red onion, 1/2 cup halved cherry tomatoes, 2 tbsp chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until evenly mixed.
- Step 3: Lay 4 large whole wheat tortillas flat and divide 1 cup baby spinach leaves evenly among them.
- Step 4: Spoon the avocado and chickpea mixture onto the center of each tortilla, then fold sides and roll tightly into wraps.
- Step 5: Slice each wrap in half diagonally and serve immediately or refrigerate for up to 2 hours.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does No-Cook 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-Cook 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 medium ripe avocado from drying out.
Can I substitute ingredients in No-Cook 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-Cook Avocado and Chickpea Salad Wraps 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-Cook 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.
