Recipe Overview
A vibrant, wholesome healthy lunch recipe featuring mashed chickpeas, creamy avocado, crunchy veggies, and fresh herbs wrapped in gluten-free tortillas. Perfect for meal prep, plant-based protein lovers, or anyone seeking a balanced mid-day meal with lasting energy.
Prep Time: 15 minutes
Cook Time: 0 minutes
Cooking Difficulty: Easy
Servings: 4
Ingredients
Base
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 ripe avocados
Veggies & Protein
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1 cup baby spinach
- 1/2 cup shredded carrot
- 1/4 cup fresh cilantro, chopped
Supplements & Seasonings
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp ground cumin
- Salt and black pepper to taste
- 4 gluten-free tortillas
Professional Chef-Level Instructions
Prep Work
- In a bowl, mash chickpeas and avocado until combined but still chunky.
- Mix in lemon juice, olive oil, cumin, salt, and pepper.
- Fold in red bell pepper, red onion, shredded carrot, spinach, and cilantro.
Assembly
- Warm tortillas if desired, then fill with the chickpea mixture.
- Wrap tightly and serve immediately or pack for lunch on the go.
Detailed Nutrition Facts (per serving)
| Nutrient | Amount | % Daily Value |
| Calories | 360 | — |
| Protein | 14g | — |
| Net Carbs | 32g | — |
| Total Fat | 18g | — |
| Saturated Fat | 2.5g | — |
| Fiber | 12g | — |
Variations & Substitutions
- Vegan: Skip olive oil or substitute with avocado oil.
- Extra Protein: Add crumbled feta cheese or grilled chicken slices.
- Spicy: Add a pinch of cayenne or chopped jalapeño.
- Wrap Alternative: Use collard green leaves for a paleo-friendly version.
Pro Tips & Tricks
- Make Ahead: Prepare filling a day in advance for faster lunch assembly.
- Freshness: Keep veggies crunchy by storing separately until serving.
- Boost Flavor: Use fresh lemon juice and high-quality olive oil.
- Meal Prep: Wraps hold well in airtight containers up to 2 days.
How to Serve
- Fresh: Pair wraps with a crisp side salad or veggie sticks.
- Meal Prep: Pack in lunch boxes for work or school.
- On the Go: Ideal portable meal for picnics or travel.
How to Store
- Fridge: Store filling and wraps separately for 2 days.
- Freezer: Not recommended for wraps due to texture changes.
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- Southwest Black Bean Burrito Bowl
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This easy, satisfying lunch is perfect for work, meal prep, or energizing you on busy days—just what you need from a truly balanced, healthy meal!
