This avocado wrap with chickpeas is ready in just 25 minutes and is perfect for a healthy meal prep lunch! The maple roasted chickpeas and avocado sauce are incredibly flavourful and require just easy preparation. 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 roasted 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, adding some spinach and pumpkin seeds. However, you can also add other vegetables or leafy greens – the great thing about wraps is how versatile they are! The result is a perfect lunch to take to school or work, or savoury breakfast.
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
Preheat the oven to 200 degrees C/390 F. In a mixing bowl, stir together the chickpeas with the maple syrup, turmeric, garlic granules and salt. Roast in the oven for around 20 minutes.
Meanwhile, prepare the avocado sauce by stirring together the mashed avocado with the yoghurt, tamari, lime juice and black pepper.
Once the chickpeas are ready, assemble the wrap. Spread on a layer of the avocado sauce, followed by the spinach and the chickpeas. Finish with a sprinkling of pumpkin seeds. 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
- Creamy tofu pasta
- Zucchini fritters with red lentils
- Tempeh pasta with roasted cauliflower
- Easy black bean and vegetable rice soup
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 (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below!
Vegan Avocado Wrap With Chickpeas
Ingredients
For the chickpeas
- 1 can chickpeas (240g or 1.5 cups)
- 2 tsp maple syrup
- 1/2 tsp turmeric
- 1/2 tsp salt
For the avocado sauce
- 1 medium avocado
- 2 tbsp vegan yoghurt
- 2 tsp tamari
- juice of 1 lime
- black pepper to taste
To serve
- 2 large gluten-free tortillas
- spinach
- pumpkin seeds
Instructions
- Preheat the oven to 200 degrees C/390 F.
- In a mixing bowl, stir together the chickpeas with the maple syrup, turmeric, garlic granules and salt. Roast in the oven for around 20 minutes.
- Meanwhile, prepare the avocado sauce by stirring together the mashed avocado with the yoghurt, tamari, lime juice and black pepper.
- Once the chickpeas are ready, assemble the wrap. Spread on a layer of the avocado sauce, followed by the spinach and the chickpeas. Finish with a sprinkling of pumpkin seeds. Fold over the sides, before rolling up from the bottom edge. Serve immediately, or store in the fridge for 3-4 days.
Nutrition
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