Avocado Chickpea Wraps with Kale and Lemon Dijon Vinaigrette
These vibrant wraps are packed with smashed chickpeas, creamy avocado, tender kale, and a zesty lemon Dijon vinaigrette — all wrapped in a soft flatbread or tortilla. They’re protein-rich, fiber-filled, and perfect for a quick lunch or light dinner. Completely plant-based, refreshing, and full of texture!
Time Required:
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15–20 minutes
Servings: 2 large wraps or 4 small ones
Ingredients:
For the Chickpea Avocado Mash:
1 (15 oz / 425g) can chickpeas, drained and rinsed
1 ripe avocado
1 tbsp lemon juice
1/2 tsp garlic powder
Salt & pepper, to taste
1 tbsp fresh parsley or dill, chopped
For the Kale Base:
1 cup kale, stems removed and finely chopped
1/2 tsp olive oil
A pinch of salt (to massage)
For the Lemon Dijon Vinaigrette:
1 tbsp olive oil
1 tbsp lemon juice
1/2 tsp Dijon mustard
1/2 tsp maple syrup or honey
Salt & black pepper, to taste
Other Wrap Components:
2–4 large whole wheat or spinach wraps/tortillas
1/4 cup shredded carrots or thinly sliced cucumber
Cherry tomatoes, halved
Microgreens, sprouts, or red cabbage, for crunch
Instructions:
1. Prepare the kale:
Place chopped kale in a bowl, drizzle with olive oil and a pinch of salt. Massage with your fingers for 1–2 minutes until softened and vibrant.
2. Make the chickpea avocado filling:
In a medium bowl, mash chickpeas and avocado together with a fork until slightly chunky. Stir in lemon juice, garlic powder, herbs (if using), and season with salt and pepper.
3. Whisk the vinaigrette:
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup (or honey), and a pinch of salt and pepper.
4. Assemble the wraps:
Lay out your wraps or tortillas.
Add a layer of chickpea avocado mash, then the massaged kale.
Drizzle with vinaigrette. Add optional toppings (carrots, cucumbers, sprouts, etc.).
Roll tightly into a wrap or burrito-style.
5. Optional step:
Lightly toast the wrapped rolls in a dry skillet for 1–2 minutes per side to warm and crisp them.
Notes & Tips:
Make it spicy: Add a touch of sriracha or cayenne to the chickpea mash.
Make ahead: Chickpea mash and vinaigrette keep in the fridge for 2–3 days.
Add protein: Sprinkle in hemp seeds, chopped nuts, or crumbled feta (if not vegan).
Wrap options: Use pita, naan, or lettuce cups instead of wraps.
Frequently Asked Questions
Q: Can I use canned kale or spinach?
A: Fresh kale is best. Spinach works as a softer alternative without massaging.
Q: Can I meal prep this?
A: Yes! Keep mash and kale separate until ready to assemble to avoid sogginess.
Q: What’s a gluten-free option?
A: Use gluten-free wraps or collard green leaves for wrapping.
Q: Can I skip the vinaigrette?
A: You can, but it really brightens the flavor. Try just lemon juice if needed.
Nutritional Information:
Calories: ~380 kcal
Protein: 11 g
Fat: 19 g
Carbs: 38 g
Fiber: 10 g
Sugar: 4 g
Sodium: ~280 mg
Vitamin A & C: High
Iron: ~15% DV
Calcium: ~8% DV