Easy Avocado Chickpea Crunch Wrap
Enjoy a burst of flavor with our Easy Avocado Chickpea Crunch Wrap! Creamy avocado combines with crunchy veggies and protein-packed chickpeas, all wrapped in a warm whole wheat tortilla. Perfect for quick lunches or delightful brunch gatherings, this recipe is not only simple to make but also versatile enough to impress any guest. Dive into this healthy and satisfying dish that brings joy to every bite!
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Yield: Serves 2
- Category: Main
- Method: Grilling
- Cuisine: American
Ingredients
Scale
- 2 large whole wheat tortillas
- 1 cup canned chickpeas, rinsed and drained
- 1 ripe avocado, diced
- 1 cup fresh baby spinach
- 1 medium tomato, diced
- ¼ cup red onion, finely chopped
- 2 tbsp fresh lemon juice
- Salt and pepper to taste
- Optional: Feta cheese or hot sauce for added flavor
Instructions
- In a bowl, lightly mash the chickpeas with a fork until chunky.
- In another bowl, mix mashed chickpeas, diced tomatoes, red onion, spinach, diced avocado, lemon juice, salt, and pepper.
- Lay one tortilla flat and spoon a generous amount of filling onto one side.
- Fold in the sides of the tortilla and roll tightly from bottom to top.
- For added crunch, grill the wrap seam-side down in a skillet over medium heat until golden brown (about 2-3 minutes per side).
- Slice diagonally and serve immediately.
Nutrition
- Serving Size: 1 wrap (170g)
- Calories: 350
- Sugar: 3g
- Sodium: 400mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: - Customize your wrap by swapping chickpeas for black beans or adding grilled chicken. - For extra crunch, consider adding sliced jalapeños or topping with feta cheese or balsamic glaze. - To store leftovers, wrap tightly in foil or plastic wrap; they can be refrigerated for up to three days.