Chickpeas Salad with Avocado Smash Wrap

ByEA Stewart
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The Chickpeas Salad with Avocado Smash Wrap is a delightful, nutritious, and customizable meal that’s perfect for any meal of the day. In my not-so-humble opinion, the Smash Wrap is one of the most delicious, easiest, and healthiest meal inventions ever!

Avocado Smash wrap with vegetables on a plate with a bowl of avocados in the backgrouns.

Why You’ll Love the Chickpeas Salad with Avocado Smash Wrap:

  • SO DELICIOUS! – Every time I eat this smash wrap, I remember just how delicious it is.
  • QUICK & EASY – You’ll be eating this yummy Chickpeas Salad with Avocado Smash Wrap in under 10 minutes. Easy meals are the best!
  • HIGH FIBER – Each serving contains 16 grams of fiber, something we should all eat more of for gut and overall health. Aim for 25-25 grams of fiber per day.
  • CLEAN OUT THE FRIDGE – Got leftover veggies? Don’t toss them! Cut back on food waste, and add them to your Smash Wrap for a nutrient-dense meal!
White plate piled with Chickpeas Avocado Salad Smash wraps.

Chickpeas Salad with Avocado Ingredients & Nutrition

  • Chickpeas. Canned chickpeas are one of my favorite pantry staples. They’re rich in plant-based protein and fiber, which provides a sense of satiety and supports gut health. Chickpeas are also a good source of iron and folate.
  • Avocado. Packed with heart-healthy monounsaturated fats, avocados provide potassium, vitamin E, and fiber. Avocados are also “nutrient boosters” and help the body absorb fat-soluble nutrients. Did you know that the darker green part of the avocado, near the skin, is highest in antioxidants, including lutein and zeaxanthin? How cool is that?!!
  • Leafy Greens. Optional but highly recommended. In addition to being a good source of calcium, potassium, folate, vitamin K, and antioxidants, Leafy greens are rich in nitrates for heart health. They are also a key component of the MIND diet for preventing Alzheimer’s. Eat your leafy greens every day!
  • Other Veggies. Carrots, broccoli slaw, onions, sprouts, cucumbers, and any other veggies you want – add more fiber, nutrients, and crunch to this yummy chickpea avocado smash wrap!
Graphic with food illustrations and text: Chickpeas Salad with Avocado Smash.

How to make Chickpeas Avocadao Salad Smash Wrap

  • Scoop it out! Cut the avocado in half. Remove the pit and carefully scoop out the avocado flesh (if you want to use the skin for a bowl).
  • Smash it up: In a bowl, combine drained chickpeas and avocado. Use a fork or potato masher and smash to your desired consistency. I like mine chunky!
  • Wrap it or eat it naked! Place the avocado chickpea smash filling on a gluten-free tortilla (I love Siete grain-free tortillas!), a slice of bread, or serve it naked in the avocado “bowl”
  • Add toppings. Add additional veggies of your choice, including leafy greens, shredded carrots, chopped onions, cucumbers, sprouts, broccoli slaw, or whatever you prefer. Enjoy!

Find the measurements and full recipe in the recipe card.

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Naked Avocado Smash
White plate piled with Chickpeas Avocado Salad Smash wraps.

Chickpeas Salad with Avocado Smash Wrap

One of my all-time favorites for a healthy lunch or light dinner, this Chickpeas Salad with Avocado Smash. It's easy to make, and customizable to your tastes. Add your favorite veggies for a nourishing and delicious meal!
5 from 2 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 serving

Ingredients

  • 1 large avocado
  • 15 ounce can of chickpeas , rinsed and drained
  • Salt, to taste
  • Ground black pepper, to taste
  • Broccoli slaw, optional
  • Gluten Free tortilla, optional
  • Chopped red onion, optional
  • Chopped cucumbers, optional
  • Sprouts, optional
  • Shredded carrots, optional
  • Leafy greens, optional

Instructions

  • Combine the avocado, chickpeas, salt and pepper in a small bowl and mash to desired consistency with a fork or potato masher.
  • Spread the smashed avocado mixture on top of a tortilla or bread. Or spoon in to the emply avocado skin.
  • Top with optional veggies of choice and serve.

Notes

Nutrition information is for the avocado and chickpea mash alone. Adding bread or a tortilla adds additional calories. The extra veggies add minimal calories but extra nutrients.

Nutrition

Calories: 348kcal | Carbohydrates: 37g | Protein: 12g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Sodium: 598mg | Potassium: 794mg | Fiber: 16g | Sugar: 1g | Vitamin A: 179IU | Vitamin C: 10mg | Calcium: 86mg | Iron: 3mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Entree, Lunch
Cuisine American
Keyword avocado chickpea smash
Diet DASH, Gluten Free, MIND Diet, Vegan, Vegetarian
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