Vegan Chickpea and Avocado Wraps
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-inspired vegan recipe, ready in about 15 minutes, pairs canned chickpeas, 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
- 1 can (15 oz), drained and rinsed canned chickpeas
- 1 medium, peeled and pitted ripe avocado
- 1 tbsp lemon juice
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2, diced small red bell pepper
- 1/4 cup, finely chopped red onion
- 2 tbsp, chopped fresh cilantro
- 4 large (10-inch) flour tortillas
- 1 cup baby spinach leaves
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Equipment for this recipe
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Instructions
- 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.
- 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.
- 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.
- 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.
