Name: Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1/2 cup chickpeas, drained and rinsed; 1 ripe avocado, mashed; 1/4 cup sun-dried tomatoes, chopped; 1/4 cup red onion, finely diced; 1/4 cup fresh cilantro, chopped; 1 tbsp lemon juice; 1/2 tsp cumin; Salt and pepper to taste; 4 whole wheat tortillas; 1 cup mixed greens

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Ever crave a vibrant, flavorful, and healthy lunch that’s ready in minutes? Look no further! These Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes are your answer. Silky avocado meets hearty chickpeas and the burst of sun-dried tomatoes in a wrap perfect for busy weekdays or a light weekend meal. Inspired by Mediterranean flavors, these wraps are a delightful twist on a classic salad. Let’s dive into this culinary magic!

Why You’ll Love This Avocado Chickpea Salad Wrap

This recipe is a winner for so many reasons! Here’s why you’ll keep coming back for more:

Ready in Under 20 Minutes: Perfect for quick lunches or dinners.
Bursting with Flavor: Sun-dried tomatoes add a unique, savory sweetness.
Healthy and Filling: Packed with protein, fiber, and healthy fats.
Budget-Friendly: Uses affordable, accessible ingredients.
Easy Cleanup: Minimal dishes for a hassle-free meal.
Versatile: Easily customizable to your taste preferences.
Irresistible Texture: Creamy avocado and slightly chunky chickpeas create a delightful mouthfeel.
Naturally Vegetarian and Vegan-Friendly: A great option for plant-based diets.

Imagine the aroma of fresh cilantro mingling with the tangy lemon juice. This recipe is not just a meal; it’s an experience!

Ingredients Needed for Avocado Chickpea Salad

Here’s what you’ll need to create these delicious Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes. Freshness and quality ingredients make all the difference!

For the Salad:

Chickpeas: 1/2 cup (approximately 85g). Drained and rinsed thoroughly. Canned chickpeas work perfectly, or cook your own from dried for a more intense flavor.
Avocado: 1 ripe avocado (about 150g). Choose an avocado that yields slightly to gentle pressure.
Sun-Dried Tomatoes: 1/4 cup (approximately 30g). Chopped. Oil-packed sun-dried tomatoes offer a richer flavor.
Red Onion: 1/4 cup (approximately 30g). Finely diced. Red onion adds a sharp, slightly sweet bite.
Fresh Cilantro: 1/4 cup (approximately 15g). Chopped. For best results, use fresh cilantro.
Lemon Juice: 1 tbsp (approximately 15ml). Freshly squeezed lemon juice adds a bright, tangy flavor.
Cumin: 1/2 tsp (approximately 2g). Ground cumin adds a warm, earthy note. Lightly toasting the cumin in a dry pan before adding it to the salad will unlock even more flavor.
Salt and Pepper: To taste. Season generously to enhance all the flavors.

For the Wraps:

Whole Wheat Tortillas: 4 tortillas. Choose whole wheat tortillas for added fiber and a slightly nutty flavor.
Mixed Greens: 1 cup (approximately 50g). A blend of your favorite greens.

For the best flavor, find sun-dried tomatoes that aren’t overly dry. If yours are, rehydrate them in warm water for a few minutes.

YOU MIGHT LOVE: Chickpea Avocado Salad with Lemon Vinaigrette – A classic salad with similar flavor profiles!

Essential Equipment List

Having the right tools makes cooking easier and more enjoyable. Here’s what you’ll need for these wraps:

Mixing Bowl: A medium-sized bowl is essential for combining the salad ingredients.
Fork or Potato Masher: Use either to mash the avocado and chickpeas. A fork gives a chunkier texture.
Knife: For chopping the sun-dried tomatoes, red onion, and cilantro.
Cutting Board: Protect your countertops while chopping.

A good knife can make all the difference in your prep time. Keep yours sharp!

Recipe Details

Here’s a quick overview of the recipe:

Avocado chickpea salad wraps with sun-dried tomatoes, ready to eat.

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 4 wraps

Difficulty: Easy

This recipe is easily scalable. Double or triple it to feed a crowd!

Step-by-Step Instructions for Avocado Chickpea Salad Wraps

Follow these simple steps to create the perfect Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes. Each step is designed to be clear and easy to follow.

Step 1: Mash the Avocado

In a medium bowl, place the ripe avocado. Use a fork or potato masher to mash the avocado until it is mostly smooth. A few small chunks are fine for added texture.

Step 2: Combine Chickpeas

Add the drained and rinsed chickpeas to the bowl with the mashed avocado. Lightly mash the chickpeas, leaving some whole for a pleasant texture.

Step 3: Add Flavor Boosters

Stir in the chopped sun-dried tomatoes, finely diced red onion, and chopped fresh cilantro. Then, add the lemon juice, cumin, salt, and pepper. Mix all ingredients well until everything is evenly combined.

Step 4: Prepare the Wraps

Lay out the whole wheat tortillas on a clean surface. Distribute the mixed greens evenly among the tortillas, creating a bed for the salad.

Step 5: Assemble the Wraps

Spoon the avocado-chickpea mixture onto each tortilla, spreading it evenly over the mixed greens. Be generous but avoid overfilling to prevent the wraps from tearing.

Step 6: Roll and Serve

Fold the sides of each tortilla inward to enclose the filling. Then, tightly roll the tortilla from the bottom up to form a wrap. Slice each wrap in half diagonally and serve immediately.

CHECK OUT: Buffalo Chickpea Salad Wraps – For those who like it hot!

Tips for Success

Here are some tips to ensure your Avocado Chickpea Salad Wraps are a hit every time!

Don’t Over Mash the Avocado: Retaining some texture in the avocado provides a better mouthfeel.
Taste and Adjust Seasoning: Always taste the salad mixture before assembling the wraps to adjust the salt, pepper, or lemon juice to your liking.
Use Fresh Ingredients: Fresh cilantro and lemon juice make a significant difference in the overall flavor.
Warm the Tortillas: Warming the tortillas slightly makes them more pliable and less likely to tear when rolling.
Don’t Overfill the Wraps: Overfilling can make the wraps difficult to roll and messy to eat.

For extra flavor, try toasting the cumin seeds lightly before grinding them.

Variations & Substitutions

Get creative and customize these wraps to your liking!

Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce to the salad mixture.
Different Greens: Use spinach, arugula, or romaine lettuce instead of mixed greens.
Add Veggies: Incorporate diced cucumber, bell peppers, or shredded carrots for extra crunch and nutrients.
Herb Variations: Try using fresh parsley, dill, or mint instead of or in addition to cilantro.

For a sweeter twist, add a drizzle of maple syrup to the salad.

Serving Suggestions & Pairings with Avocado Chickpea Salad Wraps

Complete your meal with these delicious pairings!

Side Salad: Serve with a light cucumber or tomato salad for a refreshing complement.
Soup: Pair with a bowl of vegetable soup for a heartier meal.

Vegan avocado chickpea wraps filled with vibrant sun-dried tomato salad.

Fruit Salad: A fresh fruit salad makes a light and healthy side dish.
Beverage: Enjoy with a glass of sparkling water, iced tea, or lemonade.

These wraps are perfect for picnics, potlucks, or a quick lunch on the go!

Health Benefits

These wraps aren’t just delicious; they’re packed with nutrients too!

Avocado: Provides healthy fats, vitamins, and minerals.
Chickpeas: Excellent source of plant-based protein and fiber.
Sun-Dried Tomatoes: Rich in antioxidants and vitamins.
Whole Wheat Tortillas: Offer more fiber than white tortillas, aiding digestion.

This meal is a great way to get a balanced intake of macronutrients and micronutrients!

Storage & Reheating

Here’s how to store and reheat your Avocado Chickpea Salad Wraps:

Storage: Store the salad mixture in an airtight container in the refrigerator for up to 3 days. Store the wraps separately to prevent them from becoming soggy.
Reheating: Reheating is not recommended as the salad is best served cold. Assemble fresh wraps just before serving.

To keep the avocado from browning, add a little extra lemon juice to the salad mixture.

Frequently Asked Questions

Can I make this recipe ahead of time?

Yes, you can prepare the avocado chickpea salad ahead of time and store it in the refrigerator. However, it’s best to assemble the wraps just before serving to prevent them from becoming soggy.

Can I use white tortillas instead of whole wheat?

Yes, you can use white tortillas if you prefer. However, whole wheat tortillas offer more fiber and nutrients.

Can I freeze the avocado chickpea salad?

Freezing is not recommended as the avocado may change texture and become mushy upon thawing.

What if I don’t have sun-dried tomatoes?

You can substitute with chopped fresh tomatoes, roasted red peppers, or a sprinkle of balsamic glaze for a touch of sweetness.

How can I make this recipe spicier?

Add a pinch of red pepper flakes, a dash of hot sauce, or finely chopped jalapeño to the salad mixture.

Can I add cheese to the wraps?

Yes, crumbled feta cheese or goat cheese would be a delicious addition.

What other toppings can I add?

Consider adding sprouts, shredded carrots, cucumbers, or bell peppers for extra crunch and flavor.

Nutritional Information

Here’s a general nutritional breakdown per serving. Keep in mind that exact values can vary.

Calories: 320
Protein: 10g
Carbs: 35g
Fat: 18g
Fiber: 12g

For precise nutritional information, use a nutrition calculator.

More Delicious Dishes to Explore

Craving more healthy and flavorful recipes? Try these delightful options:

Chickpea Arugula Salad with Lemon Dijon Dressing – A peppery and zesty salad!
Mediterranean Chickpea Cucumber Salad – Fresh and vibrant Mediterranean flavors!
Chickpea Tomato Basil Salad – A simple and refreshing salad perfect for summer!

These recipes are sure to satisfy your cravings for wholesome and delicious meals.

Conclusion

These Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes are a fast, flavorful, and incredibly satisfying meal option. Whip them up tonight and tag us with your culinary masterpiece!

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Avocado Chickpea Salad Wraps with Sun-Dried Tomatoes