Say goodbye to boring lunches with this vibrant Chickpea Avocado Tomato (CAT) Wrap that delivers incredible flavor and nutrition in just 10 minutes! This plant-powered meal combines protein-rich mashed chickpeas with creamy avocado and juicy tomatoes for a satisfying lunch that keeps you energized throughout the day. Perfect for busy workdays, packed lunches, or quick dinners, this versatile wrap offers a delicious balance of protein, healthy fats, and fresh vegetables. The simple recipe is endlessly customizable and provides a convenient way to enjoy the remarkable health benefits of chickpeas in a portable, hand-held meal that even kids will love!
10-Minute Chickpea Avocado Tomato Wrap (CAT Wrap)
This quick Chickpea Avocado Tomato Wrap combines protein-rich mashed chickpeas with creamy avocado and fresh tomatoes for a satisfying plant-based meal ready in just 10 minutes. Perfect for lunch boxes, busy workdays, or quick dinners, this nutritious wrap delivers fiber, healthy fats, and plant protein in a delicious hand-held format that's both filling and energizing.
Equipment
- Fork or potato masher
- Mixing bowl
- Knife
- Cutting board
- Measuring spoons
Ingredients
- 2 cups cooked or canned chickpeas rinsed and drained
- 2 tablespoons fresh lemon juice
- 1 ripe avocado
- 1 medium tomato about ½ cup chopped
- 2 whole grain pitas or 4 slices of whole grain bread
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ⅛ teaspoon garlic powder
Instructions
- In a medium bowl, combine chickpeas, lemon juice, salt, pepper, and garlic powder.
- Using a fork or potato masher, mash the chickpeas to a rough consistency, leaving some texture.
- Slice the tomato into thin pieces.
- Peel the avocado and slice it into thin strips.
- Warm the pitas slightly if desired (optional).
- Spread the mashed chickpea mixture onto each pita or toast.
- Layer with avocado slices, tomato pieces, and optional fresh greens.
- Fold or roll pitas to form a wrap, or make into sandwiches if using bread.
- Slice in half and serve immediately.
Notes
- For a gluten-free option, use gluten-free wraps or serve as a salad over mixed greens.
- Add a sprinkle of red pepper flakes or cayenne powder for a spicy kick.
- This mixture keeps well in the refrigerator for up to 2 days (without the avocado).
- For meal prep, prepare the chickpea mixture ahead of time and add fresh avocado and tomato just before serving.
- Try adding thinly sliced red onion, cucumber, or pickles for extra crunch and flavor.
- Optional: add fresh greens such as spinach, arugula, or lettuce to your wrap
