Quick Vegan Chickpea and Avocado Salad Wraps
Bright and creamy chickpea salad with ripe avocado and fresh herbs wrapped in soft tortillas for an easy vegan lunch. This Mediterranean-inspired vegan recipe, ready in about 10 minutes, pairs cooked chickpeas, ripe avocado, red onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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 cooked chickpeas
- 1 medium, diced ripe avocado
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh cilantro
- 2 tbsp lime juice
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 large whole wheat tortillas
- 1 cup baby spinach leaves
Chef’s knives that make the prep fast → Best Chef's Knives for 2026: Top Picks + Buying Guide
Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →
Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: In a medium bowl, mash 15 oz drained chickpeas with 1 medium diced ripe avocado using a fork until chunky but combined.
- Step 2: Add 1/4 cup finely chopped red onion, 1/4 cup chopped fresh cilantro, 2 tbsp lime juice, 1/2 tsp salt, and 1/4 tsp black pepper to the chickpea mixture, stirring gently to combine.
- Step 3: Lay out 4 large whole wheat tortillas and divide 1 cup baby spinach leaves evenly among them.
- Step 4: Spoon the chickpea and avocado salad onto each tortilla over the spinach, then roll tightly into wraps and serve immediately or chilled.
