Chickpea Avocado Wrap


This wrap is one of my son’s favourite! It took me months to convince him to try it and now he asks for it almost every day for school lunchbox. Sometimes he makes it with a whole wheat toast instead of a wrap, so it works well with absolutely anything that can hold the filling. Even lettuce cups, if you’re one of those people who break a cold sweat at the site of “carbs”, lol. 

Anyway, this recipe couldn’t be easier and as always there is room for improvisation. You can add pickles, gherkins, harissa, herbs or spices. But this is the base and you are welcome to play with it and make it your own recipe.  



  • 1 can of chickpeas  

  • 1 medium avocado  

  • 1tsp seeded mustard 

  • pinch of salt and pepper  

  • 1/2 cup sliced spring onions or chives

  • 2 whole wheat tortillas  

  • 1 cup mixed baby greens  


Drain and rinse the chickpeas under running cold water. In a bowl mash it with the fork. I like to have a bit of a texture so I would say I crush it slightly. Add avocado, salt and pepper and mustard and do the same with the fork, crush/mash it together. Mix in the spring onions. Divide the mixture, wrap it into two wraps with some baby greens. Toast the wraps in a panini grill or on a dry pan and enjoy. 

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Sincerely V