Satisfying Vegan Food

Avocado Chickpea Wraps

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Average: 4.8 (14 votes)
(14 votes)
Avocado Chickpea Wraps

Avocado Chickpea Wraps - Prepared in a flash and super tasty! Photo: Beeke Hedder

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Health Score:
90 / 100
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
394
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie394 cal.(19 %)
Protein13 g(13 %)
Fat16 g(14 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage16.3 g(54 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E5.6 mg(47 %)
Vitamin K61.9 μg(103 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.6 mg(43 %)
Folate65 μg(22 %)
Pantothenic acid1 mg(17 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium1,216 mg(30 %)
Calcium122 mg(12 %)
Magnesium113 mg(38 %)
Iron4.1 mg(27 %)
Iodine12 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3.3 g
Uric acid193 mg
Cholesterol0 mg
Complete sugar13 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 ozs chickpeas (canned; drained weight)
½ bunch parsley
1 Avocado
3 ozs Cucumber
2 carrots
4 Whole Grain Tortilla
salt
peppers
How healthy are the main ingredients?
chickpeasCucumberparsleyAvocadocarrotsalt
Preparation

Kitchen utensils

1 Non-stick pan or a contact grill

Preparation steps

1.

Drain the chickpeas, rinse and drain well. Wash parsley, shake dry and chop leaves coarsely.

2.

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.

3.

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.

4.

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.