Southwest Chickpea and Avocado Salad Wraps

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

Fresh and zesty wraps filled with a creamy avocado and spiced chickpea salad, perfect for a quick, healthy lunch. This Mexican-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs canned chickpeas, ripe avocado, lime juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 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, drained and rinsed canned chickpeas
• 1 medium, peeled and mashed ripe avocado
• 2 tbsp lime juice
• 1/4 cup chopped cilantro
• 1/2 cup finely diced red bell pepper
• 2 sliced green onions
• 1 tsp ground cumin
• 1/2 tsp chili powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large whole wheat tortillas
• 1 cup, chopped romaine lettuce 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 medium bowl, mash 1 medium peeled avocado with 2 tbsp lime juice until creamy but slightly chunky.
2. Step 2: Add 1 1/2 cups drained and rinsed canned chickpeas, 1/4 cup chopped cilantro, 1/2 cup finely diced red bell pepper, and 2 sliced green onions. Stir gently to combine.
3. Step 3: Season the mixture with 1 tsp ground cumin, 1/2 tsp chili powder, 1/2 tsp salt, and 1/4 tsp black pepper. Mix until all ingredients are evenly incorporated.
4. Step 4: Lay out 4 large whole wheat tortillas and divide 1 cup chopped romaine lettuce evenly among them.
5. Step 5: Spoon the chickpea and avocado salad onto each tortilla over the lettuce, then roll tightly to form wraps. Slice in half and serve immediately or chill for 30 minutes for flavors to meld.