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High Protein Spicy Chickpea and Avocado Wrap

Quick plant-based wrap with spicy mashed chickpeas, creamy avocado, fresh herbs, and olives ready in 15 minutes.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 3 wraps
Course: Dinner, Main Course
Cuisine: Mediterranean, Middle Eastern
Calories: 420

Ingredients
  

  • 1 can (15 oz) chickpeas rinsed and drained
  • 1 ripe avocado
  • 3 cloves garlic minced
  • 1/2 teaspoon chili powder or more for extra heat
  • 1 1/2 tablespoons olive oil
  • 1/2 lemon juiced
  • 2 tablespoons toasted sesame seeds
  • 2 tablespoons chopped pitted olives
  • 4 tablespoons fresh parsley chopped
  • 2 tablespoons fresh mint chopped
  • 3-4 small flour or whole-wheat tortillas
  • salt and black pepper to taste

Equipment

  • Medium bowl
  • small bowl
  • Fork or immersion blender
  • Skillet (optional)

Method
 

  1. Drain and rinse chickpeas thoroughly. Take half of them and place in a medium bowl with minced garlic, chili powder, olive oil, sesame seeds, and lemon juice. Mash with a fork until relatively smooth with some texture remaining, like chunky hummus.
  2. Add remaining whole chickpeas to the mashed mixture. Fold in half of the chopped parsley and half of the mint. Mix thoroughly so herbs distribute evenly. Taste and adjust seasoning with salt and black pepper.
  3. Scoop avocado flesh into a small bowl. Add a pinch of salt and black pepper. Mash lightly with a fork until spreadable but still with some chunks.
  4. Lay a tortilla flat. Spoon a generous portion of chickpea mixture into the center, spreading horizontally in a line rather than a circle.
  5. Spread a layer of mashed avocado over the chickpea mixture. Sprinkle with chopped olives and remaining fresh parsley and mint. Don't overfill.
  6. Fold left and right sides of tortilla in toward center, covering edges of filling. Starting from bottom, roll tortilla up tightly, tucking filling in as you go.
  7. Optional: For extra crunch and to seal the wrap, place seam-side down in a dry skillet over medium-high heat. Cook 1-2 minutes until golden-brown spots develop, flip and cook other side 1-2 minutes.
  8. Cut wrap in half on a diagonal. Serve immediately while warm.

Notes

Storage: Chickpea filling stores in airtight container for up to 3 days. Prepare avocado fresh when assembling to prevent browning. Filling improves after overnight in refrigerator as flavors meld. Texture: Combination of mashed and whole chickpeas is crucial for ideal texture—smooth enough to bind but with substantial bites. Fresh herbs: Essential for bright flavor since they're not cooked. Dried herbs won't provide same quality. Wrap tips: Warm tortillas slightly before filling for better pliability. Don't overfill or wrap will break. Protein boost: Add crumbled feta or Greek yogurt. Hemp seeds or pumpkin seeds add crunch and nutrients. Low-carb: Use collard green or butter lettuce leaves instead of tortillas. Spice: Add sriracha or cayenne to chickpea mash for extra heat.