These Savory Vegan Chickpea & Avocado Wraps with Spicy Hummus are the perfect on-the-go meal that’s as nutritious as it is delicious. Packed with protein-rich chickpeas, creamy avocado, and a spicy hummus spread, these wraps are bursting with flavor and texture.
They’re quick to prepare, making them ideal for meal prep, lunches, or a light dinner. Plus, they’re easily customizable to suit your taste buds or whatever ingredients you have on hand.
Why You’ll Love This Recipe
- Quick and Easy: Ready in under 20 minutes with no cooking required.
- Nutrient-Packed: High in fiber, healthy fats, and plant-based protein.
- Spicy and Flavorful: The spicy hummus adds a kick that perfectly complements the creamy avocado.
- Perfect for Meal Prep: Wraps stay fresh and are easy to pack for work or school lunches.
Ingredients
For the Wraps:
- 4 large whole-grain tortillas or wraps
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large avocado, sliced
- 1 cup shredded lettuce
- 1/2 cup shredded carrots
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh cilantro or parsley (optional)
For the Spicy Hummus:
- 1/2 cup store-bought or homemade hummus
- 1 teaspoon sriracha (or more, to taste)
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Juice of 1/2 lemon
Ingredient Breakdown
Chickpeas
Provide a hearty, protein-packed base that makes these wraps satisfying and filling.
Avocado
Adds creaminess and a dose of healthy fats to balance the spicy hummus.
Spicy Hummus
Brings bold flavor and a spicy kick to the wraps, tying all the ingredients together.
Instructions
Step 1: Make the Spicy Hummus
- In a small bowl, combine the hummus, sriracha, smoked paprika, garlic powder, and lemon juice. Mix until smooth and creamy.
Step 2: Prepare the Wrap Filling
- In a medium bowl, lightly mash the chickpeas with a fork, leaving some whole for texture.
- Lay each tortilla flat and spread 2-3 tablespoons of the spicy hummus evenly over the surface.
Step 3: Assemble the Wraps
- Layer the mashed chickpeas, avocado slices, shredded lettuce, carrots, red onion, and cilantro on each tortilla.
- Fold in the sides of the tortilla, then roll tightly to create a wrap.
Step 4: Serve and Enjoy
- Slice the wraps in half and serve immediately, or wrap tightly in foil or parchment paper for meal prep.
Picture Gallery
Tips and Variations
- Make It Gluten-Free: Use gluten-free tortillas or collard greens for a low-carb option.
- Add More Crunch: Include sliced cucumber, bell peppers, or radishes for added texture.
- Switch the Protein: Replace chickpeas with black beans, roasted tofu, or tempeh strips.
- Storage: Wraps can be stored in the fridge for up to 2 days. Add avocado just before serving to prevent browning.
Nutritional Information (Per Wrap)
- Calories: 310
- Protein: 9g
- Carbohydrates: 40g
- Fat: 12g
- Fiber: 10g
- Iron: 15% of the daily value
- Vitamin C: 25% of the daily value
This wrap is a balanced, nutrient-dense meal that’s both light and satisfying.
Conclusion
These Savory Vegan Chickpea & Avocado Wraps with Spicy Hummus are the ultimate easy-to-make meal for busy days. With their bold flavors, creamy textures, and nutritious ingredients, they’re sure to become a go-to recipe in your rotation.
Have you tried this recipe? Let us know in the comments below! Don’t forget to share your wraps on social media and tag us—we’d love to see your delicious creations.
Frequently Asked Questions
1. Can I make the spicy hummus less spicy?
Yes, reduce or omit the sriracha for a milder version. You can also add a bit more lemon juice for extra freshness.
2. What’s the best way to prevent the wraps from getting soggy?
Spread a thin layer of hummus and keep the avocado slices towards the center of the wrap to prevent excess moisture from seeping through.
3. Can I use different greens?
Absolutely! Spinach, kale, or arugula would all work well in this recipe.
4. How do I make homemade hummus?
Blend 1 can of chickpeas with 2 tablespoons tahini, 1 clove of garlic, juice of 1 lemon, 1/4 teaspoon salt, and 2-3 tablespoons water until smooth.
5. What pairs well with these wraps?
Serve with a side of fresh fruit, sweet potato fries, or a light soup for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.