This vibrant vegan avocado wrap with chickpeas is a quick, satisfying meal that’s perfect for busy weekdays or meal prep.
Packed with plant-based protein from chickpeas and healthy fats from avocado, it’s fiber-rich, gluten-free, and naturally oil-free.
Ready in just 25 minutes, this wrap delivers a nutritious, flavorful lunch or light dinner that’s both wholesome and energizing.
Avocado Chickpea Wrap
Equipment
- 1 non-stick frying pan
- 1 mixing bowl
- 1 spoon or spatula
- 1 knife and chopping board
Ingredients
For the chickpeas:
- 1 can 240g / 1.5 cups chickpeas, drained and rinsed
- 1 tablespoon maple syrup
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon salt
For the avocado sauce:
- 1 large avocado mashed
- ½ cup fresh dill chopped
- 2 tablespoons tamari or soy sauce
- ½ lemon juiced
- 3 tablespoons soy yogurt or plant-based yogurt
To assemble the wrap:
- 2 large gluten-free tortillas
Instructions
- Prepare the Chickpeas: Start by opening your can of chickpeas. Drain the liquid and rinse them thoroughly under cold running water to remove excess sodium and any canning residue. Pat the chickpeas dry with a clean kitchen towel or paper towels—this will help them cook evenly and absorb the flavors better.
- Heat the Pan: Place a non-stick frying pan on medium heat and allow it to warm for a minute. Using a non-stick pan ensures the chickpeas don’t stick or require additional oil, keeping this recipe oil-free and light.
- Season the Chickpeas: Add the drained chickpeas to the heated pan. Sprinkle over the maple syrup, ground cumin, ground turmeric, and salt. Stir gently to coat all the chickpeas evenly with the spices and sweetener. The maple syrup will caramelize slightly, giving the chickpeas a subtle sweetness that complements the earthy spices.
- Cook and Flatten: Let the chickpeas cook on medium heat for about 5-6 minutes. For half of the chickpeas, use the back of a spatula to gently press and flatten them slightly. This creates a nice contrast in texture some chickpeas remain whole and firm, while the pressed ones become creamy and slightly caramelized. Stir occasionally to avoid burning.
- Mash the Avocado: While the chickpeas are cooking, cut the avocado in half, remove the pit, and scoop the flesh into a mixing bowl. Mash it thoroughly using a fork until smooth but still slightly chunky for a creamy, textured sauce.
- Add Flavor to the Avocado: To the mashed avocado, add the chopped fresh dill, tamari, lemon juice, and soy yogurt. Mix well until all the ingredients are fully combined into a smooth, herbaceous sauce. Taste and adjust seasoning if needed—add more lemon juice for tang, tamari for saltiness, or dill for a fresh herbal note.
- Prepare the Tortillas: Lay your gluten-free tortillas flat on a clean surface or plate. If you prefer them slightly warm, you can heat them in a dry skillet for 20–30 seconds on each side, which makes rolling easier and enhances the flavor.
- Assemble the Wrap: Spread a generous layer of the avocado sauce evenly over the center of each tortilla. Next, spoon the cooked chickpeas on top of the sauce, spreading them out evenly to ensure every bite has a balance of creamy and spiced flavors.
- Fold and Roll: Fold the sides of the tortilla inwards to prevent the filling from spilling. Then, starting from the bottom edge, roll the wrap tightly but gently, keeping the filling secure inside. Ensure the wrap is compact but not crushed, maintaining the texture of both the chickpeas and the avocado sauce.
- Serve or Store: Your vegan avocado chickpea wrap is ready to enjoy immediately, warm or at room temperature. If preparing in advance, wrap tightly in plastic wrap or store in an airtight container in the fridge for up to 3-4 days. The flavors will meld beautifully, making it an ideal grab-and-go lunch or meal prep option.
Notes
- This wrap is naturally gluten-free and oil-free, making it light but filling.
- Chickpeas provide a plant-based protein boost, while avocado adds healthy monounsaturated fats.
- The maple syrup balances the earthy spices in the chickpeas with a touch of sweetness.
- Fresh dill enhances flavor without adding extra calories.
- The recipe is meal-prep friendly: wraps can be made ahead and stored for 3–4 days.
- Adjust seasoning according to taste, especially salt and tamari, as chickpeas absorb flavors differently.
Chef’s Secrets For Perfect Wraps
To achieve a perfectly balanced wrap, focus on texture and seasoning.
Slightly flattening half of the chickpeas creates a mix of creamy and firm bites, adding interest to each mouthful.
Always mash the avocado until smooth but slightly chunky—it should coat the chickpeas without overpowering them.
Fresh herbs like dill or parsley elevate the flavor and keep the wrap bright.
Don’t skip the tamari and lemon juice, as they add essential umami and tanginess, complementing both the chickpeas and avocado.
For an extra touch, toast the tortillas briefly before assembling; this improves pliability and flavor without needing oil.
Serving Suggestions To Enhance Flavor
This wrap is versatile and pairs beautifully with a side salad of leafy greens or roasted vegetables for a complete meal.
For added crunch, include shredded carrots, cucumber slices, or thin bell pepper strips inside the wrap.
A light drizzle of extra lemon juice or a sprinkle of seeds like pumpkin or sunflower can elevate both texture and nutrition.
These wraps are ideal for lunch boxes, picnic baskets, or a quick dinner, and they remain satisfying whether served warm or at room temperature.
Storage Tips For Fresh Wraps
If preparing ahead, wrap each tortilla tightly in plastic wrap or parchment paper and store them in an airtight container in the refrigerator for up to 3–4 days.
Keep the avocado sauce and chickpeas separate if storing longer than a day to prevent the tortillas from becoming soggy.
For the best texture, assemble the wrap just before eating.
Leftover chickpeas can also be used in salads or grain bowls, and the avocado sauce makes a great dip or sandwich spread.
Frequently Asked Questions
1. Can I make this wrap ahead of time?
Yes! To maintain freshness, store the chickpeas and avocado sauce separately in airtight containers, then assemble the wrap just before eating.
Fully assembled wraps can last 3–4 days in the fridge if tightly wrapped.
2. Can I use other herbs instead of dill?
Absolutely. Fresh parsley, cilantro, or chives work well and will give a slightly different flavor profile. Dill gives the classic creamy and fresh note, but other herbs can add variety.
3. How can I make this wrap spicier?
Add a pinch of cayenne, smoked paprika, or a dash of chili flakes to the chickpeas while cooking. You can also add sliced jalapeños or a spicy sauce inside the wrap for extra heat.
4. Can I substitute the soy yogurt?
Yes, any plant-based yogurt works, such as coconut, almond, or cashew yogurt. Choose an unsweetened version to maintain the savory balance of the wrap.
5. Is this wrap suitable for meal prep and freezing?
While the chickpeas can be frozen, the avocado sauce does not freeze well, as it may change texture.
For meal prep, store the chickpeas and sauce separately in the fridge and assemble the wrap fresh each day.
