Vegan Chickpea and Avocado Wraps

By AislePrompt Editorial · Published 2026-08-08 · Updated 2026-08-08

A quick no-bake vegan wrap combining mashed chickpeas with creamy avocado and fresh veggies, wrapped in soft tortillas for a nutritious meal. This American vegan recipe, ready in about 15 minutes, pairs canned chickpeas, ripe avocado, and lemon juice for a weeknight-friendly dinner. 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 "Build a week of meals around this recipe" 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) canned chickpeas, drained and rinsed
• 1 medium ripe avocado, peeled and pitted
• 1 tbsp lemon juice
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 red bell pepper, diced small
• 1/4 cup red onion, finely chopped
• 2 tbsp fresh cilantro, chopped
• 4 large (10-inch) flour tortillas
• 1 cup baby spinach leaves

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Instructions

1. Step 1: In a medium bowl, mash 1 can (15 oz) drained and rinsed chickpeas with 1 medium ripe avocado until mostly smooth with some texture remaining.
2. Step 2: Stir in 1 tbsp lemon juice, 1/2 tsp ground cumin, 1/4 tsp salt, 1/4 tsp black pepper, 1/2 diced red bell pepper, 1/4 cup finely chopped red onion, and 2 tbsp chopped fresh cilantro until well combined.
3. Step 3: Lay out 4 large (10-inch) flour tortillas on a flat surface. Evenly distribute the chickpea-avocado mixture among the tortillas, spreading it down the center of each.
4. Step 4: Top each with 1 cup baby spinach leaves, then tightly roll the tortillas into wraps. Slice in half and serve immediately for a quick, no-cook vegan meal.