Smashed Chickpea and Avocado Wraps
User Reviews
5
-
Prep Time
5 mins
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Total Time
5 mins
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Servings
6
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Calories
249 kcal
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Course
Main Course
Smashed Chickpea and Avocado Wraps
Description
This recipe features a straightforward blend of mashed avocado and chickpeas enhanced by lime chutney and lemon juice for a light tang. The filling is creamy and slightly chunky, reflecting the smashed texture of chickpeas balanced with smooth avocado. The wraps, generally tortillas but adaptable to rotis, hold the filling neatly for an easy handheld meal. The flavor profile leans toward mild citrus acidity complemented by the chutney's subtle sweetness and spice.
The wraps make a practical choice for packed lunches or quick meals, offering a vegetarian option that's satisfying without heavy cooking or preparation complexity. The recipe suggests that the filling can be prepared in advance and that additional vegetables like spinach or bell peppers may be added to increase volume and nutrition.
The notes provide advice for alternative ingredient options, storage, and assembly timing to maintain wrap texture, emphasizing flexibility in preparation and enjoyment. The recipe balances ease with fresh, wholesome ingredients.
Ingredients
- 2 avocado mashed, large
- 1 1/2 cup chickpeas cooked, lightly smashed, 240g
- 1 1/2 tablespoon lime chutney mild, not hot
- 2-3 tablespoon lemon juice
- 6 tortillas or other wraps
Instructions
- Mix together the mashed avocados, mashed chickpea, chutney, and lemon juice. Taste and adjust the lemon to suit your taste.
- Spoon the filling evenly into wraps, roll up, and enjoy.
Notes
- You can use canned chickpeas drained if you don’t have an Instant Pot for cooking chickpeas.
- Prepare filling ahead and assemble wraps just before eating to maintain a firmer wrap texture.
- Feel free to add other vegetables such as spinach or bell peppers to bulk up the wraps.
- Tortillas work best, but rotis are a suitable alternative for wraps.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 249 kcal
% Daily Value*
| Calories | 249kcal | 12% |
| Carbohydrates | 30g | 10% |
| Protein | 6g | 12% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Sodium | 326mg | 14% |
| Potassium | 430mg | 9% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 98IU | 2% |
| Vitamin C | 9mg | 10% |
| Calcium | 54mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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