LEMON CHICKPEA WRAP
This lemon chickpea wrap is a vibrant and refreshing plant-based option that’s ideal for a quick lunch or light snack. Featuring mashed chickpeas infused with zesty lemon juice, creamy avocado slices and crisp cucumber, this wrap is nourishing and satisfying. It’s the perfect choice when you want something wholesome yet fuss-free. The combination of citrus and creamy textures provides a delightful balance, while the fibre-rich ingredients make it great for digestion. Ideal for summer days, picnics or meal-prep lunches, this wrap can be customised with additional veggies or herbs to suit your preferences. It’s light on the stomach, loaded with plant-based protein and packed with flavour, all in just a handful of ingredients. Whether you’re vegan or just trying something different, this wrap is a go-to recipe you’ll return to again and again.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Summer, Picnic, Potluck, Spring, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Quick & Easy, Healthy, High Fibre
DISH TYPE
Sandwich
INGREDIENTS
The ingredients required for Lemon Chickpea Wrap are listed below:
- ½ cup mashed chickpeas
- 1 tbsp lemon juice
- ¼ avocado, sliced
- 1 small tortilla
- 1 tbsp chopped cucumber
FULL NUTRITIONAL INFORMATION
- Calories: 515.1 kcal
- Fat: 14.2 g
- Saturated Fat: 1.8 g
- Carbohydrate: 79.3 g
- Sugar: 11.7 g
- Sodium: 38.6 mg
- Fiber: 17.2 g
- Protein: 23 g
- Calcium: 84.4 mg
- Iron: 4.9 mg
- Potassium: 1031.6 mg
PREPARATION
- Mash The Chickpeas: In a small bowl, mash the chickpeas with a fork until they are mostly broken down but still slightly chunky.
- Add Lemon Juice: Stir in the lemon juice to brighten the chickpeas and enhance flavour.
- Prepare Tortilla: Lay the tortilla flat on a clean surface or plate.
- Layer Ingredients: Spread the mashed chickpeas evenly across the centre of the tortilla. Add avocado slices and top with chopped cucumber.
- Wrap And Serve: Fold the sides of the tortilla and roll tightly. Slice in half if desired and serve immediately.
PREP TIME
5 minutes
COOKING TIME
0 minutes
TIPS
These tips can help you make a better Lemon Chickpea Wrap:
- Use Ripe Avocado: Choose a ripe but firm avocado for easier slicing and optimal creaminess.
- Drain Chickpeas Well: Ensure chickpeas are well-drained to prevent soggy wraps.
- Warm The Tortilla: Gently warm the tortilla for 10 seconds in a microwave to make it more pliable and easier to roll.
- Add Texture: For extra crunch, toss in shredded carrots or lettuce.
VARIATIONS
- Add Protein: Include a spoonful of hummus or a sprinkle of hemp seeds for added protein.
- Gluten-Free Option: Swap the tortilla with a gluten-free wrap or lettuce leaves for a low-carb version.
- Spicy Twist: Add a dash of chilli flakes or a smear of harissa paste for a spicy variation.
- Herb Infusion: Mix in chopped parsley, coriander or mint with the chickpeas for a fresh herbal flavour.
PREPPING AND STORAGE
- Make Ahead: You can prepare the mashed chickpea filling up to 2 days in advance and store it in an airtight container in the fridge.
- Storage: Assembled wraps are best eaten fresh, but you can wrap them in foil or wax paper and refrigerate for up to 24 hours.
- Freezing: Freezing is not recommended as the avocado and tortilla may change texture upon thawing.