Foodbe
mediterranean chickpea & avocado wrap
👨🍳 Chefy Tip: Rest the assembled wraps cut side down for 2 minutes before serving. It stabilizes the filling and stops everything from spilling out the moment you take a bite.
Serves
2
Prep
10 min
Cook
0 min
Difficulty
Easy
Cost
Budget-Friendly
Calories
380
Carbs
45g
Protein
12g
Fat
18g
Flavor Profile
🥑 Creamy and smooth from avocado
🧄 Garlicky and zesty with Mediterranean herbs
🥒 Crisp and refreshing from cucumbers and lettuce
🍋 Bright and tangy with a hint of lemon
Ingredients
🌯 2 whole wheat tortillas
🥑 1 ripe avocado, mashed
🧆 1 cup canned chickpeas, drained and mashed
🍅 1/2 cup cherry tomatoes, diced
🥒 1/4 cup cucumber, diced
🧅 1/4 cup red onion, finely chopped
🫒 2 tbsp Kalamata olives, chopped
🧄 1 clove garlic, minced
🍋 Juice of 1/2 lemon
🌿 1 tbsp fresh parsley, chopped
🧂 Salt and black pepper to taste
🥗 1/2 cup shredded lettuce or mixed greens
Shop ingredientsInstructions
01
Mash chickpeas and avocado together until slightly chunky. Mix in tomatoes, cucumber, red onion, olives, garlic, lemon juice, parsley, salt, and pepper.
02
Divide mixture evenly between tortillas and top with shredded lettuce.
03
Wrap tightly, folding in the sides, slice in half, and serve immediately or refrigerate for later.
🧬 Food Science
Chickpeas are a fantastic source of plant-based protein and fiber, helping to keep you full and energized. Avocado adds heart-healthy fats, while Mediterranean herbs and fresh veggies bring a burst of antioxidants and essential nutrients.
Pair It
🥂 Fresh mint lemonade or sparkling water with cucumber keeps it light.
🍽️ Serve alongside crispy roasted chickpeas or a simple tomato and cucumber salad.