Simple Avocado and Chickpea Salad Wraps
Fresh and easy wraps filled with creamy avocado, protein-rich chickpeas, and crisp veggies for a light and satisfying meal. This mediterranean-inspired sandwiches & wraps (vegetarian) ready in about 10 minutes pairs large flour tortillas, large, peeled and mashed ripe avocado, lemon juice 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
- 4 large flour tortillas
- 1 can (15 oz), drained and rinsed canned chickpeas
- 1 large, peeled and mashed ripe avocado
- 1 tbsp lemon juice
- 1 small, finely diced red bell pepper
- 1/2 medium, diced cucumber
- 2 tbsp chopped fresh cilantro
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: In a medium bowl, mash 1 large peeled avocado with 1 tbsp lemon juice until smooth but slightly chunky.
- Step 2: Add 1 can (15 oz) drained and rinsed chickpeas to the mashed avocado and gently mash some chickpeas to combine while leaving some whole for texture.
- Step 3: Mix in 1 small finely diced red bell pepper, 1/2 diced cucumber, 2 tbsp chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper. Stir until evenly combined.
- Step 4: Warm 4 large flour tortillas briefly in a dry skillet over medium heat for 20 seconds each side until pliable.
- Step 5: Divide the chickpea avocado mixture evenly among the tortillas, spooning it down the center. Fold the sides and roll tightly into wraps. Serve immediately or wrap tightly for lunch on the go.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Simple 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 Simple 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 large flour tortillas from drying out.
Can I substitute ingredients in Simple 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 Simple 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 Simple 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.
