Smashed Chickpea Tortilla Wrap
User Reviews
5
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
2 wraps
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Course
Main Course, Lunch
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Cuisine
American
Smashed Chickpea Tortilla Wrap
Description
The Smashed Chickpea Tortilla Wrap combines mashed chickpeas and avocado seasoned with lemon juice, garlic, salt, and pepper as the main base. It is paired with a mix of jarred roasted red bell peppers infused with olive oil and red wine vinegar, along with crumbled feta cheese. Fresh spinach adds a crisp and leafy component. The wrap is folded in a triangular style using a slit in the tortilla, then lightly pan-fried to create a crisp exterior while keeping the inside creamy and fresh.
The roasted red pepper offers a roasted, slightly sweet depth contrasted by the salty, tangy feta. The pinch of crushed red pepper flakes gives a controlled hint of heat. Cooking the wrap in a skillet with a little olive oil crisps the tortilla nicely on both sides, making it easier to hold and eat. This process melds the flavors and textures together.
This recipe yields two wraps suitable for a well-balanced lunch, combining vegetables, legumes, healthy fats, and dairy. It’s practical for making ahead and can be served warm or at room temperature, making it versatile for packed meals or quick home preparation.
Ingredients
- ½ cup red bell pepper from a jar in olive oil, roasted, diced
- ⅓ cup feta cheese crumbled
- ½ tablespoon olive oil from the jar of roasted reds
- 2 teaspoons red wine vinegar
- pinch red pepper flakes crushed
- 1 chickpeas 14 ounce can, drained and rinsed
- 1 garlic minced or pressed, clove
- ½ avocado
- ½ lemon juiced and zest freshly grated
- salt kosher salt
- black pepper kosher salt
- 2 cups spinach or other fresh greens
- 2 tortilla large burrito-size
Instructions
- In a bowl, combine the roasted red peppers, feta cheese, oil from the jar, vinegar and crushed red pepper flakes. Stir to combine.
- In another bowl, mash together the avocado and chickpeas. Add in the lemon juice, garlic and a big pinch of salt and pepper. Taste and season with more salt and pepper if needed.
- Place the tortilla on a cutting board. Cut one slit from the center down to the end of the tortilla. You now technically have four quadrants for the filling of your choice. This filling makes enough for 2 wraps, so divide it evenly between the 2 tortillas.
- Spoon the roasted red peppers and feta on one quadrant. Place 1 cup of the spinach on another quadrant. And finish off with the smashed avocados and chickpeas on a third. Fold the bottom left side up, then over to the right, then down to create a triangle wrap.
- Heat a drop of olive oil in a skillet over medium-low heat. Add the wrap and cook until crispy and golden on both sides. Enjoy!
User Reviews
Overall Rating
5
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