Mediterranean Chickpea Avocado Wrap

I started making this wrap when I needed something quick and portable for my lunch breaks that would actually keep me full until dinner. The mashed chickpeas give it this amazing protein-packed base, while the Mediterranean flavors from the olives and lemon make every bite feel fresh and bright. I’ve probably made this wrap hundreds of times now, and it’s still my go-to when I need lunch in under 5 minutes.

aka The 5-Minute Mediterranean

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 ripe avocado
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1/4 cup Kalamata olives, chopped
• 1/4 cup sun-dried tomatoes, chopped
• 2 tablespoons fresh parsley, chopped
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Sea salt and pepper to taste
• 4 large whole wheat tortillas
• 1 cucumber, sliced thin
• 1/2 red onion, sliced thin
• 2 cups mixed greens

Instructions

1. Mash the chickpeas: In a large bowl, roughly mash the chickpeas with a fork, leaving some chunks for texture.
2. Add avocado: Add the avocado and continue mashing until well combined but still chunky.
3. Mix the flavors: Stir in olive oil, lemon juice, olives, sun-dried tomatoes, parsley, garlic, and oregano. Season with salt and pepper.
4. Assemble wraps: Spread 1/4 of the chickpea mixture down the center of each tortilla. Top with cucumber, red onion, and mixed greens.
5. Wrap tight: Fold in the sides and roll tightly from bottom to top. Cut in half if desired and serve immediately.

Tips

• Make the chickpea mixture ahead and store in the fridge for up to 3 days
• Pat the vegetables dry before adding to prevent soggy wraps
• Wrap tightly in foil or parchment paper for easier eating on-the-go
• Try adding crumbled feta cheese for extra Mediterranean flavor