This chickpea and avocado wrap is a fresh, handheld lunch perfect for busy days or light meals.
Creamy avocado pairs beautifully with protein-rich chickpeas and crisp vegetables, all brought together by a spicy yogurt sauce.
The wrap comes together quickly and requires no cooking, making it an easy option for busy schedules.
Why You’ll Love This Recipe
- Combines creamy avocado and chickpeas for satisfying texture and nutrition.
- The spicy yogurt sauce adds a tangy kick that enhances the flavors without overpowering.
- Using fresh veggies adds crunch and freshness for a well-rounded wrap.
- Ready in under 15 minutes, making it ideal for quick lunches or snacks.
Chickpea and Avocado Wrap with Spicy Yogurt Sauce
This fresh and flavorful chickpea avocado wrap combines creamy avocado, protein-packed chickpeas, crunchy veggies, and a zesty spicy yogurt sauce for a perfect handheld lunch.
- Prep time
- 10 minutes
- Cook time
- 0 minutes
- Servings
- 2
- Yield
- 2 wraps
Ingredients
- 1 (15 oz/425 g) can chickpeas, drained and rinsed
- 1 ripe avocado, peeled, pitted, and diced
- 1/2 cup (120 ml) plain Greek yogurt
- 1 teaspoon sriracha or other hot sauce (adjust to taste)
- 1 tablespoon fresh lime juice
- 1/2 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1/2 cup (60 g) shredded carrot
- 1/2 cup (50 g) diced cucumber, seeds removed
- 1/4 cup (15 g) chopped fresh cilantro or parsley
- 2 large whole wheat or spinach wraps (8-inch)
Instructions
- Prepare the Spicy Yogurt Sauce In a small bowl, combine the Greek yogurt, sriracha, lime juice, ground cumin, smoked paprika, salt, and pepper. Mix well and set aside.
- Mix the Chickpea and Avocado Filling In a medium bowl, mash the drained chickpeas roughly with a fork, leaving some whole for texture. Gently fold in the diced avocado, shredded carrot, cucumber, chopped cilantro, and half of the prepared spicy yogurt sauce. Adjust seasoning with salt and pepper.
- Assemble the Wraps Lay out the wraps on a clean surface. Divide the chickpea and avocado mixture evenly between them, spreading it down the center of each wrap. Drizzle the remaining spicy yogurt sauce over the filling.
- Roll and Serve Fold in the sides of the wrap and roll tightly to enclose the filling. Slice in half on the diagonal and serve immediately.
Helpful Tips
- For best flavor, use ripe avocado that yields slightly to gentle pressure.
- If you prefer less heat, reduce or omit the sriracha in the yogurt sauce.
- Wraps are best consumed fresh but can be wrapped tightly in plastic wrap and refrigerated for up to 24 hours.
- For added crunch, consider adding sliced radishes or bell peppers.
Storage and Make-Ahead
Store leftover filling and sauce separately in airtight containers in the refrigerator for up to 1 day.
Assembled wraps can be refrigerated wrapped tightly for up to 24 hours, but may become slightly soggy due to moisture from the avocado and sauce.
Consume refrigerated leftovers within 24 hours for best quality and food safety.
Frequently Asked Questions
Can I make this wrap vegan?
Yes, substitute the Greek yogurt with a plant-based yogurt alternative and ensure the wraps contain no animal products.
How spicy is the yogurt sauce?
The spiciness depends on the amount of sriracha used. You can adjust the heat level to your preference or omit it for a mild sauce.
Is it necessary to rinse canned chickpeas?
Yes, rinsing canned chickpeas removes excess sodium and the canning liquid, resulting in better flavor and texture for the wrap.
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