Chickpeas crushed with avocado and lemon, rolled in a wrap with lettuce and tomato. Vegan, ten minutes, no cooking.
- Ready in10 minutes
- Serves1
Ingredients
- 150 g chickpeas, canned (drained)
- 60 g avocado
- 1 wrap flour tortillas / wraps
- 40 g lettuce (romaine / mixed leaves)
- 60 g tomatoes (incl. cherry)
- 10 g lemon or lime juice
Method
- Drain and rinse the chickpeas. Mash them roughly in a bowl with the avocado, the lemon juice, salt and pepper; leave some texture.
- Slice the tomato and shred the lettuce.
- Warm the wrap so it rolls without cracking, spread the chickpea mixture along the middle and top with the lettuce and tomato.
- Fold in the ends and roll tightly.
What this plate gives you
The chickpeas and the avocado give 17 g of fibre, more than half a 2,000-calorie day’s 28 g, and the chickpeas carry most of the 17 g of protein. At 462 calories it is a little under a quarter of that day. Mash half the chickpeas with the lemon and leave the rest whole; the mash holds the wrap together and the whole ones give it bite.
Swaps
- A wholegrain wrap: about 3 g more fibre.
- Hummus for the avocado: about the same calories, a little more protein.
- Hot sauce or harissa in the mash: no change to the numbers.
Keeping it
The chickpea mash keeps two days in the fridge. Cut the avocado and roll the wrap when you eat.
