Quick 15-Minute Avocado Chickpea Wrap

This quick and healthy avocado chickpea wrap is the perfect meal for a busy day. Packed with protein-rich chickpeas, creamy avocado, and fresh veggies, it’s both satisfying and full of flavor. Ready in just 15 minutes, it’s an easy, delicious, and nutritious option for lunch or dinner.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, mashed
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper, to taste
• 1/4 teaspoon paprika (optional)
• 4 whole wheat or spinach wraps
• 1 cup mixed greens (spinach, arugula, or lettuce)
• 1/2 cucumber, sliced thinly
• 1/4 red onion, thinly sliced
• 1/2 cup shredded carrots
• 2 tablespoons hummus (optional, for extra creaminess)
• Fresh cilantro or parsley, for garnish (optional)

Instructions:

Prepare the Chickpeas:
In a medium-sized bowl, mash the chickpeas with a fork or potato masher until they’re partially mashed but still chunky. Drizzle with olive oil, add the lemon juice, and season with salt, pepper, and paprika (if using). Stir to combine until everything is coated and well-mixed.

Prepare the Veggies:
While the chickpeas are being prepared, slice the cucumber, red onion, and shred the carrots. Set aside.

Assemble the Wraps:
Lay out the wraps on a flat surface. Start by spreading a thin layer of hummus (if using) on each wrap for extra creaminess. Next, evenly spread the mashed avocado over the wraps, leaving some space around the edges.

Add the Chickpea Mixture:
Spoon the mashed chickpea mixture onto the center of each wrap, spreading it out evenly.

Top with Veggies:
Layer the mixed greens, cucumber slices, red onion, and shredded carrots on top of the chickpeas. Add a sprinkle of fresh cilantro or parsley for extra flavor and color.

Wrap It Up:
Carefully fold the sides of the wrap in, then roll it up tightly, securing all the ingredients inside. Slice the wrap in half diagonally for easy serving.

Serve:
Serve immediately with a side of your favorite dipping sauce or enjoy it as is!

Tips:

• Customize: Feel free to add other veggies like bell peppers, tomatoes, or avocado slices for extra freshness.
• Make It Spicy: Add a pinch of chili flakes or drizzle some hot sauce on top for a spicy kick.
• Meal Prep: These wraps are perfect for meal prep. Prepare the ingredients ahead of time and assemble them when you’re ready to eat.