Chickpea & Avocado Salad

Step 1: Drain and rinse the chickpeas

• Open the can of chickpeas using a can opener.

• Pour them into a strainer or colander and rinse under cold water to remove the excess salt and canning liquid.

• Let them drain for a minute, then transfer them to a large mixing bowl.

  
  

Step 2: Mash the chickpeas

• Using a fork or potato masher, mash the chickpeas in the bowl until most of them are broken down.

• You want a chunky texture—some whole pieces are okay. This gives the mixture body and helps it hold together.

  
  

Step 3: Prepare the vegetables

• Dice the cucumber into small cubes (about the size of a pea).

• Finely chop the red onion (the smaller the better, so the flavor blends nicely).

• If using, chop the fresh herbs (cilantro or parsley).

  
  

Step 4: Add the avocado

• Cut the avocado in half lengthwise. Remove the pit and scoop the flesh into the bowl with the mashed chickpeas.

• Mash the avocado into the mixture until well combined, creating a creamy texture. Stir with a spoon to incorporate it fully.

  
  

Step 5: Mix in other ingredients

• Add the diced cucumber, chopped red onion, and herbs to the bowl.

• Squeeze in the lemon juice (catch any seeds with your hand or a strainer).

• Season with a pinch of salt and pepper (start small; you can add more later).

• Mix everything gently but thoroughly until well combined.

  
  

Step 6: Prepare the wraps or lettuce leaves

• If using lettuce, gently wash and dry the leaves. Try not to tear them.

• If using gluten-free wraps, place them flat on a plate or board. You can warm them for 10–15 seconds in the microwave or on a pan for flexibility.

  
  

Step 7: Assemble your wraps

• Spoon about 2–4 tablespoons of the chickpea-avocado mixture into the center of each lettuce leaf or wrap.

• Gently fold the wrap or roll the lettuce like a taco. For wraps, you can fold the sides and then roll from the bottom up like a burrito.

  
  

Step 8: Serve and enjoy

• Serve immediately for best texture and flavor.

• Optional: sprinkle with extra herbs, a drizzle of olive oil, or a few red pepper flakes for kick.

  
  

Tips for Success

• Want crunch? Add shredded carrots, chopped nuts, or sunflower seeds.

• Add protein: Include canned tuna or shredded chicken if you’re not vegan/vegetarian.

• Make it ahead: You can prepare the mixture up to 24 hours in advance, but store it in an airtight container in the fridge and only assemble wraps when ready to eat.