Ingredients
Equipment
Method
- Mash the drained chickpeas with a fork or potato masher, leaving some texture. Mix in the olive oil, juice of the lemon, garlic powder, salt and pepper.
- Whisk the tahini with the separate lemon juice, parsley and pinch of salt. Add the measured water gradually, then up to twice that amount if needed, until pourable.
- Lay out the wraps, warming them briefly according to package directions if needed for flexibility. Divide the chickpea mash between them and add the avocado, spinach, carrots and cucumber, leaving room around the edges.
- Drizzle with the tahini sauce. Fold the sides inward and roll snugly around the filling. Cut in half and serve immediately.
Nutrition
Notes
Add-ins: Sliced radishes or pickled onions add brightness and crunch. If using sprouts, cook them thoroughly first. Alternatives: Mixed greens can replace spinach, and cilantro can replace parsley. Lettuce cups or tender collard leaves offer a different wrapper; do not overfill them. A verified gluten-free commercial wrap can be used when needed, with packaged ingredients checked. Make ahead: Refrigerate the chickpea mash and tahini sauce separately for up to three days. Slice the avocado and assemble close to serving to keep the wraps fresh. Serve with fruit, a grain salad or lemon-mint water.
Nutrition estimate: Per wrap, based on two wraps, including the measured tahini sauce and its pinch of salt. The estimate uses one standard 15-ounce can of chickpeas, one average avocado and two generic whole-wheat tortillas. Only the lemon juice is counted, and extra salt and pepper added to taste are excluded. Wrap size, brands, drained weight and avocado size change the values.
