Chickpea Tortilla Wrap
A crispy and golden tortilla wrap stuffed with smashed chickpeas, creamy avocado, roasted red peppers, feta, and fresh spinach. This hearty yet healthy vegetarian wrap is packed with protein, fiber, and good fats—perfect for a quick lunch or light dinner in just 30 minutes.
Equipment
- 2 medium mixing bowls
- 1 cutting board
- 1 sharp knife
- 1 fork or potato masher
- 1 zester or fine grater
- 1 citrus juicer (manual or handheld)
- 1 Non-Stick Skillet
- 1 spatula
- Measuring spoons (½ tbsp, 2 tsp, pinch)
- Measuring cups (½ cup, ⅓ cup, 2 cups)
Ingredients
- ½ cup roasted red peppers diced (from jar in olive oil)
- ⅓ cup feta cheese crumbled
- ½ tablespoon olive oil from roasted red pepper jar
- 2 teaspoons red wine vinegar
- 1 pinch crushed red pepper flakes
- 1 14 oz / 400 g can chickpeas, drained and rinsed
- 1 garlic clove minced or pressed
- ½ medium avocado
- ½ lemon juiced and zested
- Kosher salt to taste
- Black pepper to taste
- 2 cups fresh spinach or other greens
- 2 large burrito-size tortillas
Instructions
- Prepare the roasted pepper mixture: In a small mixing bowl, combine the diced roasted red peppers with the crumbled feta cheese. Add a drizzle of the olive oil from the pepper jar, the red wine vinegar, and a pinch of crushed red pepper flakes. Stir gently until everything is well coated and flavorful. Set this aside as one of the wrap fillings.
- Mash the chickpeas and avocado: Place the drained chickpeas in another bowl and mash them with a fork or potato masher until mostly broken down, leaving some texture for bite. Add the avocado and continue mashing until the mixture is creamy yet slightly chunky. Mix in the lemon juice, grated zest, minced garlic, salt, and pepper. Taste and adjust seasoning if needed so the flavors are bright and balanced.
- Assemble the tortillas: Lay a tortilla flat on a cutting board. Using a sharp knife, make a single cut from the center of the tortilla straight down to the edge—this will help with folding. Imagine the tortilla is divided into four equal sections. Place the roasted red pepper and feta mixture in one section, spread the chickpea–avocado mash in another, and pile fresh spinach into a third section. Leave the last quarter empty for easier folding.
- Fold into a layered wrap: Starting at the slit, fold one section over the next in a clockwise motion until the tortilla forms a compact triangular shape, keeping the fillings neatly layered inside. Repeat with the second tortilla and the remaining filling.
- Toast until golden and crisp: Heat a non-stick skillet over medium-low heat with a small drop of olive oil. Place one wrap in the pan and cook for 2–3 minutes per side, pressing lightly with a spatula, until the tortilla is crispy and golden brown. Flip carefully to avoid spills. Repeat with the second wrap.
- Serve and enjoy: Remove from the skillet and let the wraps rest for a minute before slicing, as this helps the layers stay intact. Serve warm with your favorite dip or a side salad for a balanced, satisfying meal.
Notes
- Chickpeas and avocado make a creamy, protein-rich filling.
- Roasted red peppers add a smoky-sweet contrast.
- Feta cheese provides tangy, salty balance.
- Fresh spinach adds crunch and nutrients.
- A tortilla folding method keeps fillings layered.
- Toasting the wrap creates a golden, crispy texture.
- Quick recipe—ready in about 30 minutes.
- Easily adaptable with different greens or cheese.
- Great for meal prep or on-the-go lunches.
- Vegetarian, fiber-packed, and nutrient-dense option.