Avocado And Smashed Chickpea Wraps (GF, Vegan)
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.
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.
Ingredients Needed
- avocados mashed
- chickpeas, smashed
- mild chutney (or other chutneys)
- lemon juice
- gluten free tortilla wrap (if following a gluten free diet)
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.
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.
Other Wraps You Can Use
- Tortilla wraps.
- Pita Bread.
- Roti Wraps.
- Easy Air Fryer Flatbreads.
- Easy 2 Ingredient Flatbread.
Serving Suggestions
A few more packed lunch ideas:
- Zucchini Dip with Mint with cut veggies on the side
- Vegan Peanut Butter Banana Brownies for an after-lunch treat
- Slow Cooker Low Carb Granola for a snacky side
More Wrap Ideas
Weight Watchers Points
There are 4 Blue Plan SmartPoints in one serving.
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Smashed Chickpea and Avocado Wraps
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.
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:- Zucchini Dip with Mint with cut veggies on the side
- Vegan Peanut Butter Banana Brownies for an after-lunch treat
- Slow Cooker Low Carb Granola for a snacky side
Hi, is it 249kcal for all 6 servings or per 1 serving? Loved it anyways thanks for sharing <3
Those wraps look so good!
We are obsessed with our Rotimatic. So handy for making individual pizzas too!
This is an amazing idea all tucked into one wrap. I love chickpeas and this would make a perfect lunch for me for work.
Everything I love all tucked away in a wrap! Love this lunch meal prep recipe!
I can’t get enough of avocados – they are my favorite! Thank you for this wrap recipe – I love this new way to enjoy them!
What a great lunch option for my family. Always looking for new things to pack in school lunches. Thanks for sharing.