Southwest Chickpea and Avocado Salad Wraps

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

Fresh and zesty wraps filled with a creamy avocado and spiced chickpea salad, perfect for a quick, healthy lunch. This mexican-inspired sandwiches & wraps (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.

Prep: 15 min Serves 4 Mexican cuisine 310 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

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

Top-rated tools to make this recipe successfully.

More Kitchen tools → Shop all kitchen tools →

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.

Frequently asked questions

How long does Southwest Chickpea and Avocado Salad Wraps take to make?

Total time is about 15 minutes (15 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 Southwest Chickpea and Avocado 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 canned chickpeas from drying out.

Can I substitute ingredients in Southwest Chickpea and Avocado 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 Southwest Chickpea and Avocado 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 Southwest Chickpea and Avocado 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.

What others are saying

Related recipes