Online Editor Avocado Chickpea Salad Wrap

By AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

A refreshing vegetarian wrap combining creamy avocado with protein-rich chickpeas and crunchy vegetables, perfect for a light lunch or snack. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs chickpeas, rinsed and drained, ripe avocado, diced, red bell pepper, finely chopped 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 1/2 cups chickpeas, rinsed and drained
• 1 medium ripe avocado, diced
• 1/2 cup red bell pepper, finely chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil
• 3/4 tsp salt
• 1/2 tsp black pepper
• 4 whole wheat large tortillas
• 1 cup baby spinach leaves

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a large bowl, mash 1 1/2 cups rinsed and drained chickpeas with a fork until chunky mashed.
2. Step 2: Add 1 medium diced ripe avocado, 1/2 cup finely chopped red bell pepper, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh cilantro. Mix gently to combine.
3. Step 3: Drizzle 2 tbsp lime juice and 1 tbsp olive oil over the mixture. Season with 3/4 tsp salt and 1/2 tsp black pepper. Stir carefully to maintain texture.
4. Step 4: Lay out 4 whole wheat large tortillas on a clean surface. Evenly distribute 1 cup baby spinach leaves on each tortilla.
5. Step 5: Spoon the chickpea avocado mixture onto the center of each tortilla, then fold the sides over and roll tightly into wraps. Serve immediately or chill for 30 minutes for flavors to meld.