This Sriracha Chickpea & Avocado Wrap is a vibrant, plant-powered lunch option packed with protein, fiber, and healthy fats.
Creamy avocado and zesty sriracha elevate simple chickpeas into a flavorful, satisfying filling, while fresh herbs add brightness.
Quick to assemble and perfect for meal prep, it’s a nourishing, low-saturated-fat wrap that keeps your taste buds and energy satisfied.
12-Minute Chickpea Avocado Wraps
Equipment
- 1 large mixing bowl
- 1 fork or potato masher
- 1 knife
- 1 chopping board
- Measuring spoons (1 tsp, 1 tbsp)
- 1 – Spatula or spoon
- 2 large flour tortillas
- Airtight container (optional, for storage)
Ingredients
- 240 g canned chickpeas drained and rinsed
- ½ red onion finely chopped
- 1 handful fresh herbs basil, parsley, chives, or dill
- 2 tbsp vegan mayonnaise
- 2 tbsp sriracha plus 2 tsp for drizzling
- 2 tsp lemon juice
- 1 tsp dried dill
- 1 tsp garlic powder
- Pinch of salt and pepper
- 8 slices cucumber
- 1 handful salad leaves
- ½ avocado sliced
- 2 large flour tortillas
Instructions
- Prepare the Chickpeas: Start by opening your tin of chickpeas (about 400g) and draining them thoroughly. Rinse the chickpeas under cold running water to remove excess salt and preserve their natural flavor. Place them in a large mixing bowl, ensuring you have enough space to mix without spilling. Using a fork or a potato masher, gently mash the chickpeas. Aim for a chunky texture rather than a smooth paste—this will give your wrap a satisfying bite and texture contrast.
- Chop and Prep Fresh Ingredients: While mashing the chickpeas, finely chop half a red onion and gather a handful of fresh herbs such as basil, parsley, chives, or dill. These fresh elements add brightness and depth to the chickpea mixture.Make sure the herbs are finely chopped to ensure their flavor spreads evenly throughout the filling.
- Combine Flavorful Mix-Ins: To the mashed chickpeas, add 2 tablespoons of vegan mayonnaise, 2 tablespoons of sriracha (adjust for heat preference), 2 teaspoons of fresh lemon juice, 1 teaspoon of dried dill, 1 teaspoon of garlic powder, and a pinch of salt and black pepper. Add the chopped onion and fresh herbs at this stage. Using a spatula or spoon, fold all the ingredients together until well incorporated. Taste the mixture and adjust seasoning if necessary—more sriracha for heat, lemon for tang, or salt to enhance the flavors.
- Prepare the Tortillas: Lay out your two large flour tortillas on a clean, flat surface. Ensure they are soft and pliable; if they feel slightly stiff, warm them gently in a dry pan or microwave for 10–15 seconds. This step will prevent the tortillas from cracking when you wrap them.
- Assemble the Chickpea Base: Spoon half of the chickpea mixture onto each tortilla. Place it in a long, sausage-like shape slightly off-center, leaving about 2 cm of border around the edges. This border is important for folding and rolling the wrap without the filling spilling out. Spread the mixture evenly but avoid overfilling, as it will make wrapping difficult.
- Layer Fresh Veggies and Avocado: On top of the chickpea mixture, arrange 4 cucumber slices per wrap. Then add slices of half an avocado, making sure they are evenly distributed. Finish with a small handful of salad leaves to add a fresh, crisp texture. These layers create a balance of creamy, crunchy, and fresh flavors in every bite.
- Add Extra Sriracha Drizzle: Drizzle 1 teaspoon of sriracha over the top of the layered veggies for an extra spicy kick. You can adjust the amount based on your heat preference. This final touch enhances the flavor and adds a visually appealing element to the wrap.
- Roll and Secure the Wrap: Starting from the edge closest to the filling, carefully fold in the sides of the tortilla and roll it up tightly but gently. Apply enough pressure to secure the contents without squishing them. A tight roll ensures that every bite holds together beautifully and that none of the chickpea filling falls out.
- Slice and Serve: Once rolled, use a sharp knife to slice the wrap in half diagonally. This creates two neatly presented portions, ideal for serving immediately. Arrange them on a plate for a fresh, inviting presentation.
- Optional Storage and Meal Prep: If you’re making these wraps ahead of time, store the chickpea mixture in an airtight container in the refrigerator for 3–4 days. Assemble the wraps on the day you plan to eat them to maintain the fresh texture of the tortilla, avocado, and salad. For a quick lunch option, you can prep all veggies in advance and layer them just before serving.
Notes
- This wrap is versatile and forgiving, suitable for both beginners and experienced cooks.
- Mash the chickpeas partially, keeping some whole for a creamy yet slightly chunky texture.
- Adjust sriracha to your preferred spice level, or swap with sweet chili sauce for a milder, sweeter flavor.
- Use fresh herbs for noticeable flavor—choose your favorites and chop finely.
- Prepare the chickpea filling ahead for easy weekday lunches, but assemble the wrap just before serving to keep avocado and salad leaves fresh.
Chef’s Secrets: Expert Tips And Tricks
For a truly elevated wrap, gently toast the tortillas in a dry pan for 20–30 seconds per side before assembly.
This subtle warmth enhances flavor and makes them more pliable, reducing the risk of tearing.
When mashing the chickpeas, use a fork or potato masher rather than a blender to avoid a pasty texture.
Layer ingredients thoughtfully: placing avocado slices directly on top of the chickpea mixture prevents them from sliding out during rolling.
For extra flavor, consider adding a sprinkle of smoked paprika or a dash of nutritional yeast to the filling.
These small touches make each bite more complex and satisfying.
Serving Suggestions: Delicious Ways To Enjoy
These wraps shine as a stand-alone lunch or light dinner, but you can also serve them with a side of crisp vegetable sticks, baked sweet potato fries, or a fresh green salad for a more substantial meal.
Pairing with a cooling cucumber yogurt dip or a tangy vinaigrette can balance the spiciness of the sriracha.
For meal prep, wrap them tightly in parchment paper or foil and slice them diagonally just before eating for a restaurant-style presentation.
They’re portable and mess-free, making them perfect for work, school, or picnics.
Storage Tips: Keeping Wraps Fresh Longer
The chickpea mixture can be prepared and stored in an airtight container in the refrigerator for 3–4 days.
Avoid assembling the wraps too far in advance, as avocado can brown and salad leaves may wilt.
If you want to prep ahead, store sliced vegetables and chickpea filling separately and combine them at mealtime.
To prevent avocado browning, brush slices lightly with lemon or lime juice.
Leftover wraps should be consumed the same day if already assembled, as the tortillas may become soggy over time.
Frequently Asked Questions
1. Can I make this wrap gluten-free?
Absolutely! Simply use gluten-free tortillas instead of flour tortillas. Corn or rice wraps work well and will still hold the chickpea filling nicely.
2. Is this wrap suitable for meal prep?
Yes, the chickpea filling stores well for 3–4 days, making it ideal for meal prep.
Assemble the wraps just before eating to keep the avocado and greens fresh.
3. Can I adjust the spice level?
Certainly! Use less sriracha for a milder flavor or switch to sweet chili sauce for a sweeter taste.
You can also add a dash of hot sauce if you prefer extra heat.
4. Can I add extra vegetables?
Yes! Bell peppers, shredded carrots, or sprouts work wonderfully. Layer them carefully to maintain the wrap’s structural integrity.
5. How can I make it more protein-rich?
You can boost protein by adding cooked quinoa, edamame, or a sprinkle of seeds such as pumpkin or sunflower seeds.
These options add crunch and extra nutrition without compromising flavor.
