Pin There's something about assembling a wrap that feels less like cooking and more like creating something with your hands. I discovered this particular combination on a Tuesday afternoon when my fridge held an avocado that was perfectly ripe, a can of chickpeas I'd been meaning to use, and a sudden craving for something with real flavor. No fancy technique required—just a bowl, a fork, and about ten minutes.
I made these for my coworker Marcus once, and he ate two before asking what was in them. When I said chickpeas and avocado, he looked skeptical until the second bite. He came back the next day asking for the recipe, which felt like the highest compliment a Tuesday lunch could receive.
Ingredients
- Canned chickpeas, 400 g drained and rinsed: These become creamy when partially mashed but keep their structure if you're gentle—they're doing the heavy lifting for protein here.
- Ripe avocados, 2 medium peeled and pitted: The ripeness matters more than perfection; if they're too firm they won't mash smoothly, too soft and they'll turn to mush.
- Red onion, ½ medium finely diced: The sharpness cuts through the richness of the avocado in a way that makes every bite interesting.
- Bell pepper, 1 medium diced: Choose whatever color appeals to you; red is sweetest, yellow is cheerful, green is crisp.
- Jalapeño, 1 small seeded and finely chopped (optional): This is where you decide if the wrap whispers heat or shouts it.
- Lime juice, 2 tbsp freshly squeezed: Fresh lime prevents the avocado from browning and adds brightness that bottled juice simply can't match.
- Chili powder, 1 tsp: This is the backbone of the spice profile, warm and layered without being aggressive.
- Ground cumin, ½ tsp: Cumin brings earthiness and makes you feel like you're eating something intentional.
- Smoked paprika, ½ tsp: The smoke is subtle but transforms the whole flavor—it's the secret whisper.
- Garlic powder, ¼ tsp: Just enough to remind you that garlic belongs here without overpowering.
- Salt and black pepper, ½ tsp and ¼ tsp: Season to your preference; I learned the hard way that underseasoning makes everything taste flat.
- Large flour tortillas, 4 (gluten-free if needed): Warmth makes them pliable and forgiving when you roll them.
- Fresh cilantro and mixed greens (optional): These add freshness and texture that make the wrap feel complete.
Instructions
- Start with the avocado:
- Mash it in a large bowl using a fork or potato masher, leaving a bit of texture—you're not making guacamole here, just creating a creamy base. This takes about a minute of gentle pressure.
- Fold in the chickpeas:
- Add them to the avocado and mash lightly so some break down while others stay whole. You'll hear the difference between the soft ones and the firmer ones; that's exactly what you want for bite and texture.
- Build the flavor:
- Stir in the red onion, bell pepper, jalapeño if using, and all your spices along with the lime juice. Mix everything until the color is consistent and nothing is hiding in a corner of the bowl.
- Warm your tortillas:
- A dry skillet over medium heat for about thirty seconds per side makes them flexible enough to fold without cracking. The microwave works too—ten to fifteen seconds wrapped in a damp towel keeps them from drying out.
- Fill and roll:
- Divide the mixture among the tortillas, top with cilantro and greens if you're using them, then fold in the sides and roll tightly from bottom to top. Press gently as you roll to keep everything compact.
- Finish and serve:
- Slice each wrap in half if you like, or keep them whole. Serve immediately while the tortillas are still warm and everything tastes bright.
Pin 
I packed one of these for a hiking trip once, and sitting on a boulder overlooking a valley while eating something I'd made with my own hands felt like proof that you don't need complicated food to feel nourished. Simple ingredients done with intention taste better than you'd expect.
Customizing Your Wrap
The beauty of this wrap is that it bends to your preferences without breaking. If you want crunch, add sliced cucumber or shredded carrots to the filling or layer them into the wrap itself. For someone who likes their food hotter, increase the jalapeño or add a pinch of cayenne pepper to the spice blend. If cilantro tastes like soap to you (as it does for some people), skip it entirely and don't let anyone convince you otherwise.
What to Serve Alongside
These wraps are plenty satisfying on their own, but they're also social eaters. A small bowl of salsa for dipping turns lunch into something more interactive, or serve vegan yogurt on the side for those moments when you want something cool and creamy to contrast the spices. Hot sauce works too if you're feeling brave, and it keeps the wrap from feeling one-note.
Make-Ahead and Storage Tips
You can prep the filling up to a day ahead and store it in an airtight container in the fridge, though the texture stays brightest if you use it the same day you make it. The avocado will darken slightly from the lime juice, but that's just oxidation—it still tastes fine. Keep the tortillas at room temperature in their package so they're ready whenever you decide to wrap.
- Toast the spices in a dry skillet for thirty seconds before adding them to wake up their flavors even more.
- If your avocados are underripe, give them a gentle squeeze; they'll soften enough to mash within an hour or two at room temperature.
- These wraps are best eaten the day they're assembled, so save the filling for fresh wraps rather than eating leftovers the next day.
Pin This wrap has become my answer to the question of what to make when I want something fast that still feels thoughtful. It's proof that good food doesn't require hours or a long ingredient list.
Recipe Questions & Answers
- → Can I make this wrap gluten-free?
Yes, by choosing certified gluten-free tortillas, you can enjoy this wrap without gluten.
- → How can I adjust the spiciness?
Modify or omit the jalapeño according to your heat preference for a milder or spicier wrap.
- → What toppings complement this wrap well?
Fresh cilantro leaves and shredded lettuce or mixed greens add a refreshing crunch and flavor contrast.
- → Is it possible to add more crunch to the filling?
Yes, adding sliced cucumber or shredded carrots provides extra texture and freshness.
- → How should I warm the tortillas?
Warm tortillas in a dry skillet over medium heat or microwave them for 10–15 seconds to make them pliable.