VEGAN MASHED CHICKPEA AVOCADO WRAPS (Quick and delicious!)

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These easy Vegan Chickpea Avocado Wraps are delicious, healthy, and ready in 15 minutes. It is packed with nutrients and ideal for quick vegan lunches!

If you’re looking for a quick yet tasty vegan lunch, you’ll love these Vegan Mashed Chickpea Avocado Wraps. Creamy avocado and hearty chickpeas blend beautifully with smooth vegan mayo, tangy lemon juice, and crunchy veggies wrapped in a soft tortilla, flatbread, or homemade pita bread.

My family’s busy lifestyle inspired this recipe—we wanted something nutritious, easy to prepare, and delicious.

The combination of textures and vibrant flavors makes it a hit every single time! Whether packing lunch, meal-prepping, or just craving a satisfying snack, this wrap will surely delight you.

Join me in the kitchen and whip up this quick, nutritious meal together!

WHAT ALLERGENS/INGREDIENTS IS THIS RECIPE FREE FROM?

This Recipe is vegan and:

• Dairy-Free

• Egg-Free

• Gluten-Free (with gluten-free wraps)

• Soy-Free (if using soy-free mayo)

• Nut-Free (if using nut-free vegan mayo)

• Oil-Free

WHY THIS RECIPE WORKS AND WHY IS IT GOOD FOR YOU

These wraps combine chickpeas’ high protein and fiber with avocado’s heart-healthy fats, creating a filling and nutritious meal.

Chickpeas offer plant-based protein, while avocado provides essential nutrients like potassium and vitamin E.

Adding vegan mayo boosts creaminess without compromising healthfulness, making these wraps a nourishing choice for a plant-based diet.

HOW TO PREPARE THIS CHICKPEA AVOCADO WRAPS RECIPE

📌(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes)

This easy recipe involves mashing chickpeas and avocado, mixing in vegan mayo and seasonings, adding veggies, and rolling into wraps. It’s beginner-friendly, and ingredients are accessible in most grocery stores.

Let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.

USEFUL KITCHEN EQUIPMENT

Find all my plant-based kitchen’s essential tools and ingredient staples in my Amazon Storefront.

To make this recipe, you’ll need:

• Mixing Bowls – For easy mashing and mixing ingredients.

• Spatula – To combine and spread fillings evenly.

• Measuring spoons and cups – For accurate ingredient portions.

• Fork or Potato Masher – For mashing chickpeas and avocado.

• Cutting Board and Knife – For chopping fresh veggies and cutting the wraps.

Now, let’s review the list of ingredients and potential substitutions in some cases.

INGREDIENTS NOTES

Here is a list of everything you will need to prepare this Chickpea Avocado Wrap recipe:

• Chickpeas provide protein, fiber, and a hearty texture. White beans or cannellini beans can be substituted.

• Avocado – Adds creamy texture and healthy fats. Substitute with hummus if desired.

• Vegan Mayo – Enhances creaminess. Use my easy WFPB Cashew Mayo or Tofu Mayo.

• Lemon Juice – Brightens flavors and keeps avocado fresh. Lime juice works well too.

• Dijon Mustard – Adds tanginess. Omit if preferred.

• Garlic Powder – Adds depth of flavor. Fresh minced garlic can substitute.

• Salt & Pepper – Enhances flavors.

• Red Onion – Provides a crunchy texture and sharp flavor. Green onions can substitute.

• Grated Carrot – Adds sweetness, nutrients, and texture.

• Chopped spinach or greens boost nutrition; kale or lettuce can be substitutes.

• Whole Wheat or Gluten-free Wraps/Tortillas: Use my homemade oil-free pita bread recipe or gluten-free flatbread for a wholesome option with soft wrapping.

• Lettuce, Tomato, Cucumber (optional) – Fresh, crunchy toppings enhance texture and flavor.

DIRECTIONS

To prepare these healthy wraps, follow these steps:

Mash Chickpeas and Avocado: Mash chickpeas and avocado until creamy yet slightly chunky in a medium bowl.

Add Mayo and Seasonings: Add vegan mayo, lemon juice, Dijon mustard, garlic powder, salt, and pepper. Mix thoroughly until combined.

Fold in Veggies: Gently fold chopped red onion, grated carrot, and spinach or greens into the mixture.

Assemble Wraps: Spread chickpea, avocado, and mayo filling evenly on tortillas. Add lettuce, tomato slices, and cucumber, if desired.

Roll and Serve: Tightly roll wraps, slice in half, and serve fresh!

RECIPE TIPS & VARIATIONS

• Add hot sauce or red pepper flakes for extra heat.

• Substitute kale or arugula for spinach for a peppery bite.

• Add hemp seeds or sunflower seeds for extra crunch and nutrition.

• Wrap fillings can be prepared and stored in the fridge for up to 2 days.

FREQUENTLY ASKED QUESTIONS (FAQs)

Can I make this ahead of time?
Yes! You can prepare the filling up to two days ahead and store it in an airtight container in the refrigerator. Assemble the wraps just before serving to prevent sogginess.

How do I store leftovers?
Store the chickpea-avocado mixture separately in an airtight container in the fridge for up to 2 days. To prevent sogginess, avoid pre-assembled wraps for prolonged storage.

Can I freeze this recipe?
This recipe is best fresh and doesn’t freeze well due to the avocado’s texture change upon thawing.

MORE CHICKPEAS RECIPES TO TRY!

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WATCH THE STEP-BY-STEP VIDEO!

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PRINTABLE RECIPE CARD