This avocado wrap with chickpeas is ready in just 10 minutes and is perfect for a healthy meal prep lunch! The quick maple chickpeas work perfectly with a mild avocado sauce, both requiring just a handful of ingredients. Gluten-free and oil-free.
As a university student, quick and easy meals are super important to me. However, quick and simple definitely doesn't mean boring and flavourless, and what I love about plantbased cooking is just how easy it is to create a huge variety of flavours using basic ingredients.
When I first went vegan, I had no idea what I was doing and cooked the most boring meals. I mean, avocado on toast is great, but you've got to not make the mistake of eating it plain like I did and at least add a pinch of salt and pepper, lol. Thankfully, I've learned a few cooking tips since then and know how to ensure quick meals still taste good. So, today I'm sharing an easy chickpea wrap with an avocado sauce that definitely follows that principle.
About this vegan avocado wrap with chickpeas
My favourite thing about this wrap are the maple chickpeas. They're super flavourful and go perfectly with the avocado sauce.
As for the avocado sauce, well, it just shows how incredible avocado is. This sauce requires just 5 ingredients and nicely balances out the sweetness of the chickpeas. Because it's so yummy, it's a great idea to make a little bit more than you intend to use for the wrap and use it for meals such as salads and sandwiches.
I served the chickpeas and avocado sauce in a gluten-free wrap by themselves, but you can add other ingredients and add-ins - the great thing about wraps is how versatile they are! The result is a delicious lunch or even a savoury breakfast/brunch.
Reasons to love this avocado wrap
It's...
- Vegan, as always
- Gluten-free
- Oil-free
- Flavourful
- Super easy
- Perfect for a make-ahead lunch
- Meal prep friendly
- High in protein
- Super yummy!
If you're looking for a new easy meal idea that requires just basic ingredients, I recommend you give this one a go!
How to make a vegan avocado wrap with chickpeas
Add the chickpeas, maple syrup, cumin, turmeric and salt to a non-stick frying pan and cook for 5-6 minutes, flattening down around ½ of the chickpeas.
Meanwhile, prepare the avocado sauce by stirring together the mashed avocado with the fresh dill, tamari, lemon juice and soy yoghurt.
Once the chickpeas are ready, assemble the wrap. Spread on a layer of the avocado sauce, followed by the chickpeas. Finish Fold over the sides, before rolling up from the bottom edge. Serve immediately, or store in the fridge for 3-4 days.
Other quick and easy recipes
- Vegan falafel salad with tahini dressing
- Baked BBQ tofu
- Zucchini fritters with red lentils
- Chickpea pasta with mushrooms
- Curried red beans and rice
Let me know in the comments - what's your favourite go-to easy recipe? If you give this vegan chickpea avocado wrap a go, be sure to tag me on Instagram (@ohmyveggies) so I can see your creations, and leave your feedback in the comments below!
📖 Recipe
Equipment
Ingredients
For the chickpeas
- 1 can chickpeas, (240g or 1.5 cups)
- 1 tablespoon maple syrup
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon salt
For the avocado sauce
- 1 large avocado, mashed
- ½ cup fresh dill, chopped
- 2 tablespoon tamari
- ½ lemon, juice of
- 3 tablespoon soy yoghurt
To serve
- 2 large gluten-free tortillas
Instructions
- Add the chickpeas, maple syrup, cumin, turmeric and salt to a non-stick frying pan and cook for 5-6 minutes, flattening down around ½ of the chickpeas.
- Meanwhile, prepare the avocado sauce by stirring together the mashed avocado with the fresh dill, tamari, lemon juice and soy yoghurt.
- Once the chickpeas are ready, assemble the wrap. Spread on a layer of the avocado sauce, followed by the chickpeas. Finish Fold over the sides, before rolling up from the bottom edge. Serve immediately, or store in the fridge for 3-4 days.
Nutrition (estimated per serving)
Bethany Riddle says
Yum! Made this on a spinach wrap with some added mixed greens. Super delightful flavors. Will do again since I always have these ingredients on hand!!!