Spicy Chickpea Wraps with Spinach and Avocado
on Feb 01, 2019, Updated Jul 18, 2024
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Looking for a super easy vegan meal? These spicy chickpea wraps with spinach and avocado take just minutes to make for a healthy and delicious lunch or quick dinner.
Introduction
Chickpea salad is much like egg salad or tuna salad, without the eggs or tuna. It’s mashed up chickpeas, mixed with ingredients like vegan mayo, lemon, celery, red onion, dijon and other egg salad favourites.
This version features sriracha, vegan mayo, lemon, sea salt, pepper and garlic powder for a spicy twist on the classic flavours.
I also have a “tuna” chickpea salad and this vegan chicken salad made with tempeh. This curried chickpea salad can also be mashed up and eaten as is or used in a wrap or sandwich.
These tasty wraps feature spicy chickpea salad in a wrap with avocado and spinach for a simple but nutritious meal that’s perfect for a packed lunch or easy dinner.
Ingredient Notes
- Chickpeas: Canned chickpeas work great. Drain and rinse them well before use and you’re good to go! You can also used chickpeas you cooked from scratch or switch it up and use white beans.
- Sriracha: Makes them spicy. Alternatives are buffalo sauce, any hot sauce or chili garlic paste.
- Mayo: Use a vegan mayo to keep this recipe vegan, otherwise, any mayo works. Tahini is also a suitable substitute.
- Lemon: If you don’t have lemon on hand a little splash of vinegar also works.
- Garlic Powder: I use garlic powder here for convenience but you can also use 1-2 cloves of mashed or grated garlic.
- Cilantro: You can swap this for parsley or omit it if you don’t like cilantro.
- Tortilla: Any large tortillas work. I like La Tortilla Factory.
- Spinach: Use fresh spinach or finely chopped kale massaged with 1 tsp olive oil to soften it.
- Avocado: Optional but delicious! Use as much or as little as you like.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Variations & Additions
- Sauce: For even more flavour, try a spread of spicy cashew mayo, vegan tzatziki or ranch sauce in your wrap.
- Extra Veggies: Cucumber, red bell pepper and/or tomato can be added to the wrap for extra volume, flavour and nutrition.
- These pickled red onions or roasted red peppers would also be yummy in the wrap!
- Hummus or Spread: Spread a layer of garlic-lime cashew cream, hummus, vegan tzatziki, southwest dressing, or tahini sauce for an extra creamy and flavorful element.
- Grilled Vegetables: Include grilled or roasted bell peppers, zucchini, or eggplant for added smokiness and flavor.
- Crispy Toppings: Add crispy elements to your wrap like coconut bacon, crushed tortilla chips, crispy chickpeas, or toasted pumpkin seeds crunch.
- Shredded Carrots, Cabbage or Beets: Add shredded veggies to your wrap for nutriton, color, texture, and a hint of natural sweetness.
- Slaw: Add this beet apple slaw or spicy carrot slaw to your wrap.
How to Make Chickpea Wraps
Step 1: Prepare the chickpeas.
You can either give the chickpeas a quick pulse in a food processor to break them up or you can mash them in a bowl with a fork.
Step 2: Mix the salad.
Next, add the rest of the salad ingredients to the chickpeas and mix well. This includes the garlic powder, Sriracha, mayo, lemon, cilantro, salt and pepper.
Quick Tip: If you want to add additional ingredients to the chickpea salad, try celery, red or green bell pepper, red onion or shallot, green onion, or dill pickle. Curry powder, grapes or raisins are also interesting!
Step 3: Build your wrap.
Start with a bed of spinach then add a big scoop of the chickpea mixture and top with avocado, another little sprinkle of salt and pepper and more hot sauce, if desired.
Roll up your wrap and enjoy!
FAQs
The chickpea salad mixture can be made ahead and stored in the fridge for up to 4 days. Assembled wraps will keep for 1-2 days in the fridge though they’re best assembled fresh due to the avocado. This recipe is not suitable for freezing.
For a smaller serving, the recipe can be cut in half or even quartered but it does store well so feel free to make the full recipe and store the leftovers for later.
Looking for a side? Try these tofu nuggets. For a side soup, try black bean soup, vegan minestrone or kale cauliflower soup. For a side salad, try avocado corn salad, kale caesar salad, Mediterranean kale salad or vegan Greek pasta salad.
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
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Spicy Chickpea Wraps with Spinach and Avocado
Ingredients
- 2 14 oz or 1 28 oz can of chickpeas, drained and rinsed (approx. 3.5 cups)
- 2-3 tbsp Sriracha sauce, start with 2 tbsp, add more as needed or to taste
- 2-3 tbsp vegan mayo or tahini, start with 2 tbsp, add more as needed or to taste
- 1-2 tbsp fresh lemon juice, start with 1 tbsp, add more as needed or to taste
- 1 tsp garlic powder
- salt and pepper, to taste
- 1 cup lightly packed cilantro, chopped
- large tortillas
- spinach
- 1/2 avocado per wrap
Instructions
- Either place the chickpeas in a blender or food processor and pulse until the chickpeas are mostly broken down or mash them in a bowl with a fork or potato masher. It should be chunky but starting to hold together.
- Combine the chickpea mixture in a mixing bowl with everything except the spinach and avocado. Mix well. The mixture should resemble egg or tuna salad. Adjust the amount of sriracha, mayo and lemon to taste or desired consistency.
- To assemble the wraps, place a scoop of the chickpea mixture into each wrap then top with spinach and avocado. Season with salt and pepper, if desired.
- Roll them up and enjoy!
Notes
- The chickpea mixture makes enough for 6 wraps but any extra can be stored in the fridge up to 4 days and added to salads or just eaten as is.
- Additional ingredients that are good in the chickpea salad are chopped celery, red onion, green onion, shallot or dill pickle. For curried chickpea salad, add 1 tsp curry powder.
- You can easily half or quarter the recipe to suit your needs.
- Sriracha and mayo measurements don’t have to be exact. If you don’t want it spicy, feel free to use less sriracha or omit it and add extra mayo and lemon or try some dijon mustard. Alternatives to sriracha are any hot sauce, buffalo sauce or chili garlic paste.
- Nutrition facts are for chickpea salad mixture only. Adjust for the wrap you use and if you add avocado.
Loved this! turned out way better than I had expected!!! I will be incorporating this in regular meals.
Thank You
I’m so glad you enjoyed it! Thanks for letting me know. ๐
I made this for dinner for my son and I, and it was delicious and filling. We are now living the Vegan lifestyle and I have a very hard time accommodating his tastes as he refuses to eat beans. This gave me the ability to hide the chickpeas and add to it’s taste!!
Made this today and loved it! I love spicy, and the minimum amount of Siracha was perfect. Avoided the tahini because I thought that might taste a bit like hummus which we love, but eat often and we were looking for a different twist on chickpeas. Used regular mayo since we are vegetarian and not vegan, and that added a bit of creaminess that was great. I’m sure a vegan option would do the same. Great recipe!!
Glad you enjoyed it, Laura!
Just curious, if you used dried chickpeas rather than canned, would the sodium content decrease?
The content of dried chickpeas would be slightly more but once they’re cooked, you’d want the same amount.
I can’t do cilantro, tastes like soap to me. ๐ any recommendations on what I could sub in for it?
You can just leave it out. Enjoy!
You can store the chickpea mixture for up to 5 days in the fridge. Thanks!
This was (is) delicious! One of the best wraps I’ve ever made hands down. It’s so easy to make and leftovers taste even better. Thank you so much for this. It will definitely be in regular rotation for lunch &/or dinner.
That’s awesome, Michelle!! So happy you liked it. I agree, I love having the leftover chickpea mixture on hand for quick meals, it’s so yummy!
Love your recipes thank you. What tortillas did you use?
Simple and yummy. Great to make for meal prep and have a quick lunch option. Can’t wait to try with some Dijon mustard next time!
Glad you enjoyed them! Thanks for the review!
What tortillas did you used?
I’m not sure the brand in the photos but I like Silver Hills and La Tortilla Factory.
I love a chickpea wrap and this one looks delicious! ย It could even work in a collard wrap! ย Love the photos too!
Yes, it’s great in a collard wrap too!! Hope you enjoy if you try it.
I’m wondering if you can make a bunch of these and freeze them? Anyone tried with success?
I haven’t tried. I’m not sure how the avocado would hold up but I think it would probably be ok as long as they’re wrapped up well or in a good airtight freezer-safe container. Let us know if you try! The chickpea mixture can be stored in the fridge up to 5 days and then the wraps can be assembled as needed…if that helps!