Suitable for Gluten free and Vegan diets. Weight Watchers Points included. One of the secrets to these wraps is the chutney. I used lime chutney (mild in flavor) as lime goes well with avocado, but you can also use mango or other chutney to your taste. (Add less if serving to kiddoes who don’t love chutney.) The chutney brings all the flavors together and gives these Chickpea wraps some major WOW factor. Related Recipe : Rainbow Hummus Veggie Wrap.
Why You’ll Love These
They are budget friendly and made from pantry staples. Kids love making these easy wraps so a great way to get kids cooking. Prep ahead the filling and serve when needed It is extremely portable and so perfect for school lunches, office lunches, picnic and when you are out and about.
Ingredients Needed
avocados mashed chickpeas, smashed mild chutney (or other chutneys) lemon juice gluten free tortilla wrap (if following a gluten free diet)
How to Make a Smashed Chickpea Wrap
This is one of those ‘mix, assemble and eat’ recipes.
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.
Recipe Variations
Feel free to add other fillings. If you want to bulk up your wraps with other veggies, try some of these options:
spinach bell peppers sweetcorn kernels grated carrots sriracha
Prep Ahead
You can assemble Avocado and Smashed Chickpea Wraps earlier in the day or right before you eat. Adding the filling earlier in the day and packing them in a lunchbox will lead to a softer wrap because the juices will soak into the wrap. Alternatively, you can mix all filling ingredients, place it in a container and store in an insulated bag. Assemble the wraps right before you eat.
How to Cook Chickpeas in the Instant Pot
If you don’t have canned chickpeas on hand, then you can easily cook them in your Instant Pot!
Add 300g (1 1/2 cups) raw, unsoaked chickpeas to the inner pot of the Instant Pot along with 750ml (3 cups) water. Cover the pot and set the valve to seal, select the manual/pressure cook function (at high pressure), and set the timer for 40 mins and allow to cook till done. Let the pressure come down naturally before removing the lid.
Chef’s tip #1: This will make at least twice as many chickpeas as you need for this recipe. If you would prefer, you can half the amount of chickpeas and water used. Chef’s tip #2: If you don’t have an Instant Pot, you can use a 400g (14 oz) can of chickpeas, drained.
Other Wraps You Can Use
Tortilla wraps. Pita Bread. Roti Wraps. Easy Air Fryer Flatbreads. Easy 2 Ingredient Flatbread.
Serving Suggestions
A few more packed lunch ideas:
Zucchini Dip with Mint with cut veggies on the side Vegan Peanut Butter Banana Brownies for an after-lunch treat Slow Cooker Low Carb Granola for a snacky side
More Wrap Ideas
Rainbow Hummus Veggie Wrap. Air Fryer Asian Tofu Wrap.
Weight Watchers Points
There are 4 Blue Plan SmartPoints in one serving. Thank you for reading my Smashed Chickpea Avocado Wraps recipe post. And please visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for supporting Recipes from a Pantry, food blog.
