Menopause-Friendly Avocado & Chickpea Wrap
Mashed avocado and chickpeas fold together with tomato and red onion, rolled into a soft whole-wheat wrap.
This wrap comes together the way a good sandwich should — quickly, with what's already in the kitchen, and satisfying enough to actually keep you full until dinner.
Mashed avocado and chickpeas make a naturally creamy filling loaded with fiber and plant protein, both worth keeping steady through the day. Cherry tomatoes and red onion add crunch and acidity, and a squeeze of lemon keeps the avocado from browning while brightening the whole thing up.
Roll it into a whole wheat tortilla with a few spinach leaves for extra greens, then slice it in half for an easy lunch on the go. These also make a good make-ahead lunch — just keep the filling separate from the tortilla until you're ready to eat, so the wrap doesn't turn soggy sitting in the fridge.
Ingredients
- 1 cup cooked chickpeas — or canned, drained and rinsed
- 1 medium avocado — mashed
- 1/2 cup cherry tomatoes — halved
- 1/4 cup red onion — finely chopped
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup spinach leaves — optional, for extra greens
Instructions
- 1In a mixing bowl, mash the avocado and chickpeas together until slightly chunky.
- 2Add cherry tomatoes, red onion, lemon juice, salt, and black pepper. Mix well.
- 3Lay out the whole wheat tortillas and place a layer of spinach leaves on each if using.
- 4Spread the chickpea-avocado mixture evenly onto the tortillas.
- 5Roll up the tortillas tightly and slice in half if desired. Serve immediately.