Healthy Chickpea Wrap in 5 Minutes!
This Smashed Chickpea Avocado Dip is not your ordinary avocado dip! This recipe is completely salt, oil, and sugar free while only using whole food plant based ingredients. With similar flavors and textures to guacamole, this dip will leave you feeling much fuller and satisfied! Use this as a dip or as a base for a healthy wrap!
This dip is so fast to prepare that it can be done in less than 10 minutes. Not to mention, it can be prepared in so many different ways! Add your favorite veggies and seasonings to put your own unique twist on this amazing dip!
To begin this recipe, we are going to throw two cans of drained and rinsed chickpeas into a large mixing bowl. Using a potato masher, smash the chickpeas into a coarse texture. Add the avocados to the bowl and mix them in using the same potato masher (Make sure to rinse it when done!). You can switch to a large spoon once the avocado is broken apart. We used two avocados, but for a lower fat version one will do the trick!
Next, we are going to dice the jalapeño into small pieces and add it to the bowl. If jalapeños aren’t your thing, you can always use something more mild like a green bell pepper! Take the green onions or scallions, chop into thin pieces, and add to the bowl. We used almost the entire onion including the green part, just be sure to chop off the very end of the white cap!
We are almost done with this quick recipe! Now we are going to halve (or quarter) the cherry tomatoes and toss them into the bowl. Along with that we are going to give this dip some flavor. Add in the minced garlic with the rest of the ingredients. We used the jarred minced garlic, but fresh is always great too!
Take the limes and squeeze the juice right into the bowl! Take a handful of fresh cilantro and chop it up! Other wonderful herbs to use in lieu of cilantro include basil, parsley, oregano, or whatever is your favorite! Our favorite way to add an extra kick of flavor is to throw in WYW Chili Lime Seasoning Blend and WYW Stardust Salt Substitute. Although, any spice blend you have on hand will do just fine! Dillon loves curry powder in this recipe!
Once you have all the ingredients in the bowl, mix it all together. If you want to make this recipe even more filling you can add veggies, black beans, or corn directly into the dip! Last but not least, let’s make a delicious wrap using this dip as base.
Take a large spoonful of the dip and spread evenly in the middle of the Trader Joe’s Lavash Bread. Then, sprinkle on some of the thawed Trader Joe’s Char Roasted Corn along with a handful of the Trader Joe’s Cruciferous Crunch (kale, cabbage, brussels sprouts, broccoli). We love the cruciferous crunch in wraps, but lettuce, spinach, arugula, or kale will work too! Finally, take the lavash, fold it over, and wrap it really tight! Slice diagonally through the middle for added pizzazz!
That is all for this deliciously filling and versatile recipe! Although it is great as a wrap, this recipe is a blank canvas that can be prepared and used in limitless ways!
We would love to know how you prepared your Smashed Chickpea Avocado Dip and how you enjoyed it! Make sure to tag us on Instagram or post your creation in our Facebook Community!
Smashed Chickpea Avocado Dip
More than just a dip!
- Smashed Chickpea Avocado Dip
- 2 15 oz. cans chickpeas, drained and rinsed
- 1-2 avocados
- 1 jalapeño, seeded and diced
- 3 green onions, sliced
- 1 pint cherry tomatoes, halved
- 2 garlic cloves, minced
- 2 limes, juiced
- ¼ cup fresh cilantro, chopped
- Easy Wraps!
- Smashed Chickpea Avocado Dip
- whole wheat lavash or tortillas
- cruciferous crunch blend
- char roasted corn
For the dip, add the chickpeas to a bowl and use a potato masher to smash them pretty well, leaving a coarse chunky texture. Toss in the avocado and continue mashing to combine well. Add the rest of the dip ingredients and stir to combine. Use this as a dip, salad topper, or read on for an easy wrap!
To create a wrap, just smear a bit of dip on your Trader Joe's Whole Wheat Lavash or tortilla, add some Trader Joe's Cruciferous Crunch (or any chopped greens), thawed from frozen char roasted corn, and enjoy! These would be great on a griddle or panini press to seal it all together too!