Avocado Chickpea Wrap
Indulge in a scrumptious and nutritious Avocado Chickpea Wrap that redefines your lunch experience. Mashing avocado isn't just a key ingredient in guacamole; it's a creamy, nutrient-dense alternative to butter or margarine. This delicious wrap combines the wholesome goodness of garbanzo beans with the crunch of fresh vegetables, making it the perfect snack or meal that satisfies both craving and health goals. With vibrant flavors from jalapeno and fresh herbs, this recipe is not only vegan-friendly but offers a delightful burst of taste that everyone can enjoy. Ideal for busy individuals, this recipe can easily be doubled for a generous serving or to share with a friend, making healthy eating enjoyable and accessible.
1
Servings
N/A
Calories
7
Ingredients
Ingredients
Corn Tortilla
1 (Whole)
Avocados
3 tablespoons (Mashed)
Garbanzo Beans
1/2 cup (Drained and rinsed)
Jalapeno Pepper
1 tablespoon (Finely chopped)
Carrots
2 tablespoons (Slivered)
Fresh Italian Parsley
2 tablespoons (Roughly chopped)
Marbled Cheddar Cheese
1/3 cup (Sliced (optional))
Instructions
1
Begin by spreading the mashed avocado evenly over the surface of the corn tortilla, creating a creamy base.
2
In a small mixing bowl, combine the drained garbanzo beans, finely chopped jalapeno, slivered carrots, and roughly chopped parsley. Mix gently until evenly combined.
3
Spoon the mixture into the center of the avocado-covered tortilla, bringing a burst of flavor and color.
4
Fold the tortilla starting from the bottom upwards, then tuck in the sides to create a tight wrap.
5
Slice the wrap in half for easier handling, and serve immediately to enjoy the fresh flavors. Optionally, pair with a side of salsa or your favorite dipping sauce.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in the Avocado Chickpea Wrap?
The main ingredients include a corn tortilla, mashed avocados, garbanzo beans, jalapeno pepper, slivered carrots, and fresh Italian parsley.
Is the Avocado Chickpea Wrap vegan?
Yes, the base recipe is vegan-friendly. To keep it vegan, simply omit the optional marbled cheddar cheese.
What kind of tortilla is best for this recipe?
The recipe specifically recommends using a corn tortilla for the wrap.
How should I prepare the avocado?
The avocado should be mashed until creamy before being spread onto the tortilla.
Can I use mashed avocado as a substitute for butter?
Yes, mashed avocado is a nutrient-dense and creamy alternative to butter or margarine.
How do I prepare the garbanzo beans for the wrap?
The garbanzo beans (chickpeas) should be drained and rinsed before being mixed with the other vegetables.
Is this wrap suitable for a quick lunch?
Absolutely, it is categorized as a lunch/snack and tagged as a quick meal, making it ideal for busy individuals.
How many servings does this recipe make?
This recipe is formulated for 1 serving but can easily be doubled for more people.
What type of cheese is suggested as an optional addition?
The recipe suggests using 1/3 cup of sliced marbled cheddar cheese as an optional ingredient.
What herbs are used in the filling?
The recipe uses 2 tablespoons of roughly chopped fresh Italian parsley.
How should the jalapeno be prepared?
The jalapeno pepper should be finely chopped before being added to the chickpea mixture.
What is the best way to fold the tortilla?
Fold the tortilla starting from the bottom upwards, then tuck in the sides to create a tight wrap.
Can I serve this wrap with any sauces?
Yes, it is recommended to optionally pair the wrap with salsa or your favorite dipping sauce.
How should the carrots be cut for this recipe?
The carrots should be slivered to provide the best crunch and texture.
What is the first step in assembling the wrap?
The first step is to spread the mashed avocado evenly over the surface of the corn tortilla.
Is the Avocado Chickpea Wrap healthy?
Yes, it is described as a nutritious and wholesome meal made with fresh vegetables and healthy fats.
How should I serve the wrap for easier handling?
The wrap should be sliced in half for easier handling and served immediately.
How many ingredients are in this recipe?
There are a total of 7 ingredients in the Avocado Chickpea Wrap.
What provides the creaminess in the wrap?
The mashed avocado provides the creamy base for the wrap.
Is the Avocado Chickpea Wrap spicy?
It contains 1 tablespoon of finely chopped jalapeno, which adds a mild kick and vibrant flavor.
Can I use this recipe for a snack?
Yes, the category for this recipe is listed as both Lunch and Snacks.
How do I mix the filling ingredients?
Combine the beans, jalapeno, carrots, and parsley in a small mixing bowl and mix gently until evenly combined.
Where should the bean mixture be placed on the tortilla?
Spoon the chickpea and vegetable mixture into the center of the avocado-covered tortilla.
Are garbanzo beans and chickpeas the same thing?
Yes, garbanzo beans are another name for chickpeas, and they are the primary protein in this wrap.
What is the preparation method for the Italian parsley?
The Italian parsley should be roughly chopped.
Is this a good recipe for busy people?
Yes, it is designed to be accessible and enjoyable for busy individuals seeking healthy eating options.
What makes this wrap a nutrient-dense choice?
The combination of chickpeas and avocado provides fiber, healthy fats, and essential nutrients.
How much garbanzo beans are needed per wrap?
You will need 1/2 cup of drained and rinsed garbanzo beans.
Can the recipe be adjusted for a friend?
Yes, the description notes that you can easily double the ingredients to share with a friend.
Is the cheese in the recipe mandatory?
No, the marbled cheddar cheese is listed as an optional ingredient.