No-Cook Avocado Chickpea Salad Wraps

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fresh, creamy avocado blended with chickpeas and herbs, wrapped in crisp lettuce leaves for a light and healthy meal. This mediterranean-inspired no cook (vegetarian, vegan) ready in about 10 minutes pairs ripe avocados, peeled and pitted, canned chickpeas, drained and rinsed, fresh lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 200 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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.

Prep: 10 min Serves 4 Mediterranean cuisine 200 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, mash 2 ripe avocados with a fork until creamy but still slightly chunky.
  2. Step 2: Add 1 cup drained chickpeas, 2 tbsp fresh lemon juice, 2 tbsp chopped cilantro, 1/4 cup finely diced red onion, 1/2 tsp ground cumin, 1/2 tsp salt, and 1/4 tsp black pepper. Stir gently until ingredients are evenly combined.
  3. Step 3: Spoon the avocado chickpea mixture evenly into 8 large butter lettuce leaves, forming wraps.
  4. Step 4: Serve immediately as a light lunch or snack, garnished with extra cilantro if desired.

Frequently asked questions

How long does No-Cook Avocado 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 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 No-Cook Avocado 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 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 Chickpea Salad Wraps vegetarian?

Yes — this recipe is tagged vegetarian, vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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