Avocado And Smashed Chickpea Wraps (GF, Vegan)

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These super easy, 5-ingredient Avocado and Smashed Chickpea Wraps are a breeze to make. Kids and adults alike will love them and they are perfect for meal prep and on-the-go lunches.

Suitable for Gluten free and Vegan diets. Weight Watchers Points included.

two avocado wraps on top of each other on a white board

Life is sooo busy…why not make it easier whenever we can? This is one of those ‘make life easier’ recipes, Avocado and Smashed Chickpea Wraps. Simply smashing together a few ingredients and adding them to a wrap for an easy wrap lunch that kids and adults alike will love.

One of the secrets to these wraps is the chutney. I used lime chutney (mild in flavor) as lime goes well with avocado, but you can also use mango or other chutney to your taste. (Add less if serving to kiddoes who don’t love chutney.)

The chutney brings all the flavors together and gives these Chickpea wraps some major WOW factor.

Related Recipe : Rainbow Hummus Veggie Wrap.

Why You’ll Love These

  • They are budget friendly and made from pantry staples.
  • Kids love making these easy wraps so a great way to get kids cooking.
  • Prep ahead the filling and serve when needed
  • It is extremely portable and so perfect for school lunches, office lunches, picnic and when you are out and about.

overhead view of roti on a board to be used in avocado wraps

Ingredients Needed

  • avocados mashed
  • chickpeas, smashed
  • mild chutney (or other chutneys)
  • lemon juice
  • gluten free tortilla wrap (if following a gluten free diet)

three bowls showing filling of avocado wraps being assembled

How to Make a Smashed Chickpea Wrap

This is one of those ‘mix, assemble and eat’ recipes.

  • Mix together the mashed avocados, mashed chickpea, chutney, and lemon juice. Taste and adjust the lemon to suit your taste.
  • Spoon the filling evenly into wraps, roll up, and enjoy.

avocado wraps in a plastic container next to grapes

Recipe Variations

Feel free to add other fillings. If you want to bulk up your wraps with other veggies, try some of these options:

  • spinach
  • bell peppers
  • sweetcorn kernels
  • grated carrots
  • sriracha

Prep Ahead

  • You can assemble Avocado and Smashed Chickpea Wraps earlier in the day or right before you eat. Adding the filling earlier in the day and packing them in a lunchbox will lead to a softer wrap because the juices will soak into the wrap.
  • Alternatively, you can mix all filling ingredients, place it in a container and store in an insulated bag. Assemble the wraps right before you eat.

How to Cook Chickpeas in the Instant Pot

If you don’t have canned chickpeas on hand, then you can easily cook them in your Instant Pot!

  • Add 300g (1 1/2 cups) raw, unsoaked chickpeas to the inner pot of the Instant Pot along with 750ml (3 cups) water.
  • Cover the pot and set the valve to seal, select the manual/pressure cook function (at high pressure), and set the timer for 40 mins and allow to cook till done.
  • Let the pressure come down naturally before removing the lid.

Chef’s tip #1: This will make at least twice as many chickpeas as you need for this recipe. If you would prefer, you can half the amount of chickpeas and water used.

Chef’s tip #2: If you don’t have an Instant Pot, you can use a 400g (14 oz) can of chickpeas, drained.

avocado wraps on a board wrapped in paper

Other Wraps You Can Use

hand grabbing chickpea and avocado wraps placed on a board

Serving Suggestions

A few more packed lunch ideas:

More Wrap Ideas

Weight Watchers Points

There are 4 Blue Plan SmartPoints in one serving.

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5 from 5 votes

Smashed Chickpea and Avocado Wraps

These wraps are an easy lunch meal prep recipe that kids and adults alike will love.
Prep Time5 minutes
Total Time5 minutes
Course: Main Course
Cuisine: American, British, Western
Servings: 6
Calories: 249kcal
Author: Bintu Hardy

Ingredients

  • 2 large avocados mashed
  • 1 1/2 cup (240g) cooked chickpeas, lightly smashed
  • 1 1/2 tablespoon lime chutney mild, not hot
  • 2-3 tablespoon lemon juice
  • 6 tortillas or other wraps

Instructions

  • Mix together the mashed avocados, mashed chickpea, chutney, and lemon juice. Taste and adjust the lemon to suit your taste.
  • Spoon the filling evenly into wraps, roll up, and enjoy.
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Notes

 Tips

  • If you don’t have an Instant Pot, you can use a 400g (14 oz) tin of chickpeas, drained.
  • You can assemble earlier in the day or right before you eat. Adding the filling earlier in the day and packing them in a lunchbox will lead to a softer wrap because the juices will soak into the wrap. Alternatively, you can mix all filling ingredients, place it in a container and store in an insulated cool bag. Assemble the wraps right before you eat.
  • Feel free to add other fillings. If you want to bulk up your wraps with other veggies like spinach, bell peppers, etc., feel free to do so.
  • Tortillas are highly recommended, but roti will work as well.

Weight Watchers Points

There are 4 Blue Plan SmartPoints in one serving.

Serving Suggestions

A few more packed lunch ideas:

Nutrition

Calories: 249kcal | Carbohydrates: 30g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Sodium: 326mg | Potassium: 430mg | Fiber: 7g | Sugar: 4g | Vitamin A: 98IU | Vitamin C: 9mg | Calcium: 54mg | Iron: 2mg

 

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7 Comments

  1. Hi, is it 249kcal for all 6 servings or per 1 serving? Loved it anyways thanks for sharing <3