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12-Minute Chickpea Avocado Wraps

Helen T. Patterson
A quick and flavorful vegan wrap with mashed chickpeas, creamy avocado, crisp cucumber, and a spicy sriracha kick. High in protein, fiber, and healthy fats, this wrap is perfect for a satisfying lunch or easy meal prep.
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Prep Time 12 minutes
Cook Time 0 minutes
Total Time 12 minutes
Course Lunch, Sandwiches & Wraps
Cuisine British, Vegan
Servings 2 (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.