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SPICY CHICKPEA AND AVOCADO SMASH WRAP
08

SPICY CHICKPEA AND AVOCADO SMASH WRAP

NUTRITION
HEALTHY RECIPES
Feb 11, 2025

SPICY CHICKPEA AND AVOCADO SMASH WRAP

The Spicy Chickpea and Avocado Smash Wrap is a simple yet delicious meal packed with plant-based goodness. This easy-to-make wrap combines creamy mashed avocado with protein-rich chickpeas and a fiery kick from chilli flakes, all wrapped in a wholesome whole-wheat tortilla. Ideal for those who love quick, healthy meals with bold flavours, this dish offers an outstanding balance of fibre, protein and healthy fats. Whether you’re looking for a satisfying lunch, a post-workout meal, or a nutritious snack, this wrap delivers taste and nutrition. The combination of chickpeas and avocado creates a creamy yet slightly chunky texture, while the whole-wheat tortilla adds a hearty, wholesome element. It’s perfect for busy days when you need a meal that’s filling, energising and full of flavour. Plus, it’s incredibly customisable so that you can add your favourite veggies, herbs or sauces for a personalised twist.

RECIPE CATEGORY

Lunch, Snack, Brunch

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

Healthy Eating, Quick Lunch, Summer Snack, Light Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Vegan, High Fibre, Quick & Easy, Healthy

DISH TYPE

Wrap, Sandwich, High-Fibre Meal

INGREDIENTS

There are the following ingredients for Spicy Chickpea and Avocado Smash Wrap:

  • 1 small whole-wheat tortilla
  • 40g cooked chickpeas, mashed
  • ¼ avocado mashed
  • ½ tsp chilli flakes
  • Salt and black pepper to taste
  • ½ tsp lemon juice (optional for freshness)
  • 1 tbsp finely chopped parsley or coriander (optional for added flavour)
  • ½ small garlic clove, minced (optional for extra depth)

FULL NUTRITIONAL INFORMATION

  • Calories: 220 kcal
  • Protein: 7g
  • Carbohydrates: 28g
  • Fibre: 8g
  • Sugar: 2g
  • Fat: 9g
  • Saturated Fat:5g
  • Sodium: 180mg
  • Iron: 10% DV
  • Vitamin C: 8% DV

PREPARATION

These steps are followed for the preparation of Spicy Chickpea and Avocado Smash Wrap:

  • Lay Out The Tortilla: Place the whole-wheat tortilla flat on a clean surface or plate.
  • Mash The Chickpeas: In a bowl, use a fork to mash the cooked chickpeas until they have a slightly chunky texture.
  • Incorporate The Avocado: Mix the mashed avocado into the chickpeas until it is well combined.
  • Season The Mixture: Sprinkle in the chilli flakes, salt and black pepper, stirring to distribute the flavours evenly.
  • Enhance The Taste: Add a squeeze of lemon juice if you are using it to bring out the freshness.
  • Add Optional Ingredients: Mix in finely chopped parsley or coriander for a fresh, herby flavour. If using, stir in minced garlic for extra depth.
  • Spread The Mixture: Evenly distribute the chickpea and avocado spread across the tortilla.
  • Roll The Wrap: Tightly roll the tortilla, tucking in the sides as you go to keep the filling secure.
  • Slice And Serve: Cut the wrap in half and enjoy immediately.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some tips for the preparation of Spicy Chickpea and Avocado Smash Wrap:

  • Use A Ripe Avocado: Ensures a smooth, creamy consistency when mashed.
  • Adjust Spice Levels: Reduce or increase chilli flakes based on personal preference.
  • Warm The Tortilla: Lightly heating the wrap makes it more pliable and prevents cracking.
  • Enhance The Flavour: A touch of lemon juice brightens the overall taste.
  • Add Texture: Mix in finely chopped cucumber, bell peppers or red onion for extra crunch.
  • Boost Protein: Stir in a spoonful of hummus or sprinkle hemp seeds for additional protein.
  • Make It Heartier: Pair with a side of roasted vegetables or a fresh salad for a complete meal.

VARIATIONS

  • Low-Carb Option: Swap the whole-wheat tortilla for a large lettuce leaf or collard greens.
  • Extra Creamy Version: Mix in a small spoonful of Greek yoghurt for added richness.
  • Spicy Twist: Drizzle a bit of sriracha, add finely chopped jalapeños, or sprinkle cayenne pepper.
  • Mediterranean-Style: Add a handful of sliced cherry tomatoes and crumbled feta cheese.
  • Nutty Crunch: Sprinkle toasted sunflower or pumpkin seeds on top for extra texture.
  • Gluten-Free Alternative: Use a certified gluten-free wrap to accommodate dietary restrictions.

PREPPING AND STORAGE

  • Refrigeration: Store the chickpea and avocado mixture in an airtight container for up to 2 days. Assemble fresh when ready to eat.
  • Freezing: This is not recommended as avocado changes texture when frozen.
  • Meal Prep Tip: Keep all ingredients separate until serving to maintain the best texture and flavour.
  • On-The-Go Storage: If taking it for lunch, wrap it tightly in foil or parchment paper to keep it fresh.

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