Introduction
Welcome to a delightful recipe that combines nutritious ingredients into a delicious and satisfying wrap. This dish features whipped chickpeas and avocado paired with roasted red peppers and feta, all wrapped in a crispy tortilla. Perfect for a quick lunch or a healthy snack, this wrap is sure to please!
Detailed Ingredients with Measures
1 (14-ounce) can chickpeas, drained and rinsed
1/2 avocado
1/2 lemon, juiced and zested
1 garlic clove, minced or pressed
Kosher salt and freshly ground black pepper
1/2 cup diced roasted red peppers (from a jar in olive oil)
1/2 tablespoon olive oil (from the jar of roasted red peppers)
1/3 cup crumbled feta cheese
Pinch of crushed red pepper flakes
2 large burrito-size tortillas
2 cups fresh spinach or greens
2 teaspoons red wine vinegar
Olive oil, for cooking
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 6 minutes
Total Time: 21 minutes
Yield: 2 wraps
Detailed Directions and Instructions
Prepare the Roasted Red Pepper and Feta Mixture
In a small bowl, combine the diced roasted red peppers, 1/2 tablespoon of olive oil from the jar, crumbled feta cheese, and a pinch of crushed red pepper flakes. Mix well and set aside.
Prepare the Smashed Chickpea and Avocado Mixture
In a medium bowl, add the drained chickpeas and mash them with a fork to your desired consistency. Add the avocado, lemon juice, lemon zest, minced garlic, a pinch of kosher salt, and freshly ground black pepper. Mix until well combined.
Assemble the Tortilla Wrap
Place a tortilla on a flat surface. Visualize the tortilla divided into four quadrants. In the first quadrant, spread the smashed chickpea and avocado mixture. In the second quadrant, add the roasted red pepper and feta mixture. In the third quadrant, place a handful of fresh spinach or greens. If desired, in the fourth quadrant, drizzle 2 teaspoons of red wine vinegar or add any additional toppings of your choice.
Fold the Tortilla
Starting with the quadrant to your left, fold it over onto the next quadrant. Continue folding in a clockwise direction until you have a layered, triangular wrap.
Cook the Wrap
Heat a skillet over medium heat and add a small amount of olive oil. Place the folded wrap in the skillet and cook for 2-3 minutes on each side, or until the tortilla is golden brown and crispy.
Serve
Remove the wrap from the skillet, let it cool slightly, and enjoy warm.
Notes
Ingredient Substitutions
You can substitute feta cheese with vegan cheese for a dairy-free option.
Adjusting Spice Level
If you prefer a spicier wrap, add more crushed red pepper flakes to the feta mixture.
Vegetarian Options
This recipe is vegetarian; ensure that the tortillas are free of animal products if needed.
Storing Leftovers
If you have leftovers, store the fillings separately from the tortillas to maintain crispness.
Other Vegetable Options
Feel free to add other vegetables like cucumbers or bell peppers to the filling for added crunch and flavor.
Cook Techniques
Smashed Chickpeas
To achieve the perfect consistency when mashing chickpeas, use a fork and mash them until they are partially crushed, allowing for a combination of smooth and chunky textures. This will add depth to your wrap.
Avocado Preparation
When adding avocado, ensure it is ripe. This will provide a creamy texture that complements the chickpeas. Combine it with lemon juice right away to prevent browning.
Layering Ingredients
Properly layering ingredients in the tortilla is essential for even distribution of flavors. Visualize the tortilla divided into quadrants for efficient assembly.
Folding Technique
Use a straightforward folding technique by starting from one side and folding over to the next quadrant. This helps create a compact wrap that holds the ingredients together.
Cooking for Crispiness
When cooking the filled tortilla, ensure that the skillet is preheated to medium heat. Lightly oil the skillet to achieve a golden brown and crispy exterior without burning.
Serving Suggestions
Let the wrap cool slightly after cooking for easier handling. Serve warm alongside dipping sauces or a fresh salad to complement the flavors.
FAQ
Can I use canned chickpeas for this recipe?
Yes, canned chickpeas are entirely acceptable and convenient for this recipe. Just be sure to drain and rinse them beforehand.
What can I substitute for feta cheese?
If you’re looking for a replacement for feta cheese, crumbled goat cheese or even a dairy-free alternative can work well.
How do I store leftover wraps?
Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. Reheat them on a skillet to regain their crispiness.
Is it possible to make this recipe vegan?
Yes! To make the recipe vegan, simply omit the feta cheese or substitute it with a plant-based alternative.
What other vegetables can I add?
Feel free to include additional vegetables such as cucumbers, tomatoes, or shredded carrots for extra crunch and flavor.
Conclusion
This chickpea and avocado wrap combines creaminess, tanginess, and a delightful crunch from fresh greens, creating a satisfying meal perfect for any time of the day. It’s not only rich in flavors but also packed with nutrients, making it a nourishing choice for health-conscious eaters.
More recipes suggestions and combination
Chickpea Salad
Mix the smashed chickpea and avocado with diced cucumbers, cherry tomatoes, and parsley for a refreshing salad. Drizzle with olive oil and lemon juice for extra zing.
Stuffed Avocado
Use the smashed chickpea mixture to fill halved avocados, topped with diced roasted red peppers and crumbled feta for a tasty appetizer.
Spinach and Feta Omelette
Sauté spinach with garlic, then add beaten eggs and crumble feta cheese on top. Serve alongside the roasted red pepper mixture for a savory breakfast.
Chickpea Burger Patties
Blend the chickpeas with breadcrumbs, chopped herbs, and spices, and form into patties. Pan-fry or bake and serve on a bun with avocado spread and roasted peppers.
Vegetable Quesadilla
Fill tortillas with spinach, cheese, and the roasted red pepper mixture, then cook until crispy. Serve with avocado or salsa on the side.
