Chickpea & Avocado Salad Wraps

Chickpea & Avocado Salad Wraps Healthy vegan recipe

🥗 Chickpea & Avocado Salad Wraps

✅ Vegan | 🌿 Plant-Based | 🕒 Ready in 15 Minutes

Ingredients:

• 1 can (15 oz) chickpeas, rinsed & drained
• 1 ripe avocado
• 1 tablespoon olive oil (optional)
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• Salt & pepper to taste
• 1/4 cup red onion, finely chopped
• 1/4 cup celery or cucumber, diced
• 1/4 cup shredded carrots (optional)
• Romaine lettuce leaves or whole grain wraps

Optional Add-ins:

• Chopped parsley or cilantro
• A dash of hot sauce or smoked paprika
• Hemp seeds or sunflower seeds for crunch

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Instructions:

1. Mash Base: In a large bowl, mash chickpeas and avocado together until mostly smooth with some chunks for texture.
2. Mix In: Stir in olive oil (if using), lemon juice, mustard, garlic powder, salt, and pepper.
3. Add Veggies: Fold in red onion, celery/cucumber, carrots, and any other mix-ins you like.
4. Serve: Scoop into romaine lettuce leaves or wrap in a whole grain tortilla.
5. Enjoy: Eat immediately, or refrigerate for up to 2 days.

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💡 Nutrition Highlights (Per Serving, approx.):

• High in fiber & plant protein
• Healthy fats from avocado
• Low in saturated fat
• Rich in vitamins A, C, and K

🥑 Avocado

• Healthy fats (monounsaturated) support heart health and help absorb fat-soluble vitamins.
• Rich in potassium, which helps regulate blood pressure.
• High in fiber, aiding digestion and satiety.

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🧆 Chickpeas

• Excellent source of plant-based protein and fiber, keeping you full longer.
• Help regulate blood sugar due to their low glycemic index.
• Packed with nutrients like iron, magnesium, and folate, important for energy and cell repair.

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🥬 Leafy Greens (Romaine or Wraps)

• High in vitamin K, essential for bone health and blood clotting.
• Provide hydration through high water content.
• Low in calories, making them ideal for weight management.

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🧅 Red Onion, Celery, Carrots

• Add antioxidants like quercetin (from onions) and beta-carotene (from carrots).
• Support gut health with prebiotic fibers.
• Help reduce inflammation and support immune function.

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✅ Overall Benefits

• Heart-healthy due to good fats and fiber
• Supports digestion and gut health
• Balances blood sugar and supports sustained energy
• Anti-inflammatory and immune-supportive
• Quick and easy for a nutritious meal or snack