Avocado Chickpea Wraps
Avocado Chickpea Wraps - Prepared in a flash and super tasty! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Chickpeas are a super source of protein and iron and are therefore indispensable for vegetarian or vegan dishes. Especially their protein content, but also the fiber brings the blood sugar level into balance. This, in addition to avoiding cravings, promotes long-lasting satiety. The cucumber on the wraps with chickpeas and avocado also promotes digestion through bitter substances by activating enzymes in the liver, gall bladder, and pancreas. The green vegetables also help to plump up the skin from the inside and make it glow.
For more variety, the wraps with chickpeas and avocado can also be topped with other vegetables, such as tomatoes or romaine lettuce. Cilantro or falafels give the wrap an Asian touch. Kidney beans, corn, and guacamole transform the dish into a Mexican treat.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.3 g | (54 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 61.9 μg | (103 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,216 mg | (30 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Kitchen utensils
Preparation steps
Drain the chickpeas, rinse and drain well. Wash parsley, shake dry and chop leaves coarsely.
Halve the avocado, remove the pit and dice the flesh. Wash cucumber and carrots. Cut cucumber into thin slices. Peel and grate carrots. Cut tortilla patties down one side to the middle.
Cover one quarter of the patty with chickpeas, mash them with a fork and sprinkle with parsley. Put avocado on the second quarter and also mash it with a fork. Top additional quarters with cucumber and carrot. Season the wrap with salt and pepper to taste and fold quarters one by one.
Toast tortilla patties in skillet without fat for about 1 to 2 minutes on each side. Meanwhile, turn occasionally. If you use a contact grill, fold it up, close it and let the wrap grill for about 5 minutes.
