Chickpea Avocado Wraps 🌯
PHASE I: Overview & Quick Info
A quick, no-cook lunch made with mashed chickpeas, avocado, and fresh vegetables. These wraps are creamy, satisfying, and packed with plant-based protein. Ready in 10 minutes.
• Prep: 10 mins | Total: 10 mins | Servings: 2
• Protein: 15g | Calories: 390 | Fiber: 12g
Why You'll Love It:
• No cooking required
• Ready in 10 minutes
• 15g plant-based protein
• High fiber
• Perfect for meal prep
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PHASE II: Cooking
Ingredients:
• 1 can (15 oz) chickpeas, drained and mashed
• 1 ripe avocado, mashed
• 2 tbsp Greek yogurt (or vegan yogurt)
• 1 tbsp fresh lemon juice
• ½ tsp garlic powder
• Salt and black pepper to taste
• 2 whole wheat tortillas
• Lettuce leaves
• Sliced tomato
Instructions:
Step 1: In a bowl, mash chickpeas and avocado together until combined.
Step 2: Add yogurt, lemon juice, garlic powder, salt, and pepper. Mix well.
Step 3: Warm tortillas slightly to make them pliable.
Step 4: Spread filling evenly onto each tortilla.
Step 5: Top with lettuce and sliced tomato.
Step 6: Roll tightly. Cut in half and serve.
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PHASE III: Tips & Tools
Variations:
• Spicy: Add sriracha or hot sauce
• Add pickled onions: Add pickled red onions for tang
• Add cheese: Add crumbled feta
• Add crunch: Add cucumber or bell pepper slices
FAQs:
Can I make this ahead?
Yes, keep filling separate and assemble fresh.
How long does it last?
Filling lasts 2 days in the fridge.
Can I use flour tortillas?
Yes, any tortilla works.
Tools Recommended:
Chef's Knife (8-inch): https://amzn.to/4a2dQfc
Cutting Board: https://amzn.to/4vbhKLn
Mixing Bowls: https://amzn.to/4eEya93
Measuring Cups & Spoons: https://amzn.to/3S8enGh
Spatula: https://amzn.to/4eJcgBu
Baking Tray: https://amzn.to/4ec7rkc
Blender: https://amzn.to/4gj84cS
Vegetable Peeler: https://amzn.to/4ow0UnZ
Can Opener: https://amzn.to/4ejcopX
Kitchen Scale: https://amzn.to/3Sns2t6
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Conclusion:
These Chickpea Avocado Wraps prove that no-cook lunches can be creamy, satisfying, and packed with plant-based protein. With 10 minutes of prep, they're a lunch you'll look forward to.
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