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.