A quick and delicious lunch I have been eating on repeat! I often turn to making this chickpea smash wrap for lunch because A) it’s super simple to throw together when you’re in a time crunch, and B) smashed chickpeas make for the perfect no-cook protein option that’s jam-packed with nutrients! 

Smash Ingredients:

  • 1 can chickpeas, drained and rinsed 
  • 1/2 avocado 
  • 2 garlic cloves, minced 
  • 1 green onion, chopped 
  • 1/4 red onion, diced 
  • 1 tbsp sun-dried tomato pesto from a jar
  • 1 tsp Italian seasoning
  • salt, to taste 
  • pepper, to taste
  • 1/4 lemon juice

Simply add all ingredients into a bowl, and using a fork, smash down until everything is combined. The chickpeas should be mostly smashed, however some can remain whole for a nice texture.

To assemble the wrap:

  • wrap of choice 
  • heaping spoonful(s) of the chickpea smash 
  • grated parmesan cheese, to taste
  • 3 slices tomato
  • 5 slices cucumber 
  • lettuce of choice (optional: toss lettuce in a drizzle of olive oil and squeeze of lemon juice)

Watch the video below for a visual step by step!

Sun-dried Tomato Chickpea Smash Wrap

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Prep Time 2 minutes
Servings 1

Ingredients
  

Chickpea Smash Ingredients

  • 1 can of chickpeas, drained and rinsed
  • 1/2 avocado, sliced
  • 2 garlic cloves, minced
  • 1 green onion, chopped
  • 1/4 red onion, diced
  • 1 tbsp sun-dried tomato pesto
  • 1/4 lemon, juiced
  • 1 tsp Italian seasoning
  • salt, to taste
  • pepper, to taste

Wrap Ingredients

  • 1 wrap of choice
  • 2 heaping spoonfuls of the chickpea smash
  • parmesan, grated to taste
  • cucumber, 5 slices
  • tomato, 3 slices
  • lettuce, small handful