This smashed chickpea tortilla wrap is packed with flavorful ingredients and toasted until crispy and golden. Roasted red peppers, feta, avocado and chickpeas combine with fresh spinach for a filling, satisfying lunch.
I’m here with lunch!
Yes, a little late to the trend, but this crispy smashed chickpea tortilla wrap is worth the wait. It’s loaded with vegetables, creamy avocado and chickpeas, plus tangy feta and roasted red peppers. It comes together quickly and makes a perfect lunch or an easy weeknight dinner.
Crunchy, textured and full of bright flavors — I love it.
The wrap is assembled with several tasty components, folded, then toasted in a skillet until warm and crisp. You can adapt the fillings, but this vegetable-forward version is unique, flavorful and fast. After trying several iterations, these combinations stood out as the most satisfying.
Quick rundown of what’s inside:
Avocado.
Smashed chickpeas.
Lemon and garlic for brightness.
Roasted red peppers.
Crumbled feta cheese.
A splash of red wine vinegar.
Plenty of fresh spinach.
I make two simple mixes for this wrap. First, the roasted red peppers and feta: chop the peppers and toss them with a bit of the olive oil from the jar, crumbled feta and a pinch of crushed red pepper. It’s sweet, tangy and savory — a little flavor bomb that works well on sandwiches and salads too.
Second, avocado smashed chickpeas: mash avocado with drained canned chickpeas, then add minced garlic, lemon juice, salt and pepper. Mash to your preferred texture — I like it partly chunky. The avocado helps bind the chickpeas and adds creaminess.
For assembling, I cut a single slit from the center of the tortilla to the edge so it forms four quadrants. I fill only three of the quadrants to avoid overstuffing, which helps when toasting in a skillet. One quadrant gets the roasted red peppers and feta, another gets fresh spinach, and a third gets the smashed chickpea and avocado mix. If you like, add quick pickled onions, a drizzle of balsamic glaze, ranch, or extra hummus in the remaining quadrant.
Fold the tortilla into a triangle, then toast it in a skillet with a light drizzle of olive oil until both sides are golden and crispy. The result is warm, crunchy and deeply satisfying.
I often serve the wrap with quick pickled onions, a balsamic glaze or a simple vinaigrette. A ranch drizzle or extra hummus also works well. These add a bright contrast to the creamy and savory filling.
Now we can look forward to lunch!
Smashed Chickpea Tortilla Wrap
Smashed Chickpea Tortilla Wrap
Ingredients
- ½ cup diced roasted red peppers, from a jar in olive oil
- ⅓ cup crumbled feta cheese
- ½ tablespoon olive oil from the jar of roasted reds
- 2 teaspoons red wine vinegar
- pinch crushed red pepper flakes
- 1 14 ounce can chickpeas, drained and rinsed
- 1 garlic clove, minced or pressed
- ½ avocado
- ½ lemon, juiced
- kosher salt and pepper
- 2 cups fresh spinach or greens
- 2 large burrito-size tortillas
Instructions
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Combine the roasted red peppers, feta, oil from the jar, red wine vinegar and crushed red pepper flakes in a bowl. Stir to combine.
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In another bowl, mash the avocado and chickpeas together. Add lemon juice, minced garlic and a generous pinch of salt and pepper. Taste and adjust seasoning as needed.
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Place a tortilla on a cutting board and cut one slit from the center to the edge. This creates four quadrants for filling. Divide the fillings evenly between the two tortillas.
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Spoon the roasted red pepper and feta mixture into one quadrant, place a cup of spinach in another, and add the smashed chickpea and avocado mixture to a third. Fold the tortilla into a triangle wrap by bringing the bottom left up, then over to the right, and down.
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Heat a small drizzle of olive oil in a skillet over medium-low heat. Cook the wrap until crispy and golden on both sides. Serve and enjoy.
Did you make this recipe?
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Crispy cheese on the outside is all mine.