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Vegan avocado wrap with chickpeas gluten-free oil-free

Vegan Avocado Wrap With Chickpeas

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. 
Course Main Course
Cuisine Vegan
Keyword 30 minutes or less, avocado, Chickpeas, easy, Gluten free, high protein, lunch, meal prep, Oil free, Wrap
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2 wraps
Calories 315kcal
Author Maria Gureeva


  • Non-stick frying pan


For the chickpeas

  • 1 can chickpeas (240g or 1.5 cups)
  • 1 tbsp maple syrup
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp salt

For the avocado sauce

  • 1 large avocado mashed
  • 1/2 cup fresh dill chopped
  • 2 tbsp tamari
  • 1/2 lemon juice of
  • 3 tbsp soy yoghurt

To serve

  • 2 large gluten-free tortillas


  • Add the chickpeas, maple syrup, cumin, turmeric and salt to a non-stick frying pan and cook for 5-6 minutes, flattening down around 1/2 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.


Calories: 315kcal | Carbohydrates: 38g | Protein: 6g | Fat: 18g | Saturated Fat: 3g | Sodium: 1732mg | Potassium: 725mg | Fiber: 9g | Sugar: 11g | Vitamin A: 1100IU | Vitamin C: 34mg | Calcium: 128mg | Iron: 4mg