Quick Wrap with Hummus, Avocado, and Crispy Chickpeas - photo 1
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Quick Wrap with Hummus, Avocado, and Crispy Chickpeas

Dinners Vegan dishes Snacks 10 min Easy 9 wyświetleń ~17.76 PLN - (0)
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Description

Here’s a dish that revolutionizes the concept of a 'quick dinner.' This instant wrap is the perfect answer for busy people who don’t want to compromise on a healthy and tasty meal. At its heart is velvety, creamy hummus combined with delicate, buttery avocado. The whole thing is enriched with crunchy, roasted chickpeas that provide protein and an amazing texture, breaking up the softness of the other ingredients. The freshness of lamb's lettuce and the juiciness of cherry tomatoes add lightness and vitamins. It’s a complete, balanced meal wrapped in a whole grain tortilla, delivering healthy fats, plant-based protein, and complex carbohydrates. Perfect for a light dinner, a nutritious lunch for work, or a quick post-workout meal. It looks appetizing, tastes exquisite, and is ready in less than 10 minutes!

Ingredients (14)

Servings:
2
  • Whole grain tortilla 1.8 szt.
  • Classic Hummus 120 g
  • Awokado hass 0.5 szt.
  • Ciecierzyca konserwowa 120 g
  • Extra virgin olive oil 0.1 łyżek
  • Lamb's lettuce 40 g
  • Cherry tomatoes 100 g
  • Lemon juice 5 ml
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.4 łyżeczek
  • Ground cumin (cumin) 0.2 łyżeczek
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Chili flakes 1 szczypta
  • Black cumin seeds 1 łyżeczka
💰 Szacowany koszt dania: ~17.76 PLN (8.88 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Crispy Chickpeas

1

Open the can of chickpeas. Transfer its contents to a fine sieve or colander and place it under a stream of cold running water. Rinse for about 30 seconds, shaking the sieve to remove all the brine. Then, DRY the chickpeas VERY THOROUGHLY using a paper towel. You can spread them out on a layer of towel and gently cover with another, pressing down. The drier the chickpeas are, the crispier they will become after frying.

Ingredients: Ciecierzyca konserwowa
This is a key step! Inadequate drying of the chickpeas will cause them to splatter in the pan and instead of roasting, they will boil. Use a small non-stick skillet, about 20 cm in diameter.
2

In a small skillet, heat a tablespoon of olive oil over medium heat. When the oil is warm (starting to shimmer gently), add the dried chickpeas. Fry for 3-4 minutes, stirring occasionally with a spatula, until the chickpeas are lightly browned and crispy. Reduce the heat to low, add smoked paprika, cumin, a pinch of salt and pepper (and optionally chili flakes). Stir vigorously for the last 30 seconds to coat each grain with the spices and release their aroma. Remove the skillet from the heat.

Ingredients: Extra virgin olive oil, Papryka wędzona słodka, Ground cumin (cumin), Salt, Pieprz czarny świeżo mielony, Chili flakes
Be careful not to burn the spices – add them at the very end of frying on low heat. The cooked chickpeas should be golden and crispy on the outside, and soft on the inside. Stir to prevent them from sticking to the pan.

Preparation of Ingredients

3

While the chickpeas are frying, prepare the remaining ingredients. Wash the lamb's lettuce under running water and dry it in a salad spinner or on a paper towel. Wash the cherry tomatoes, dry them, and cut them in half. Cut the lemon in half.

Ingredients: Lamb's lettuce, Cherry tomatoes, Lemon juice
Good organization is the key to speed. Use the chickpea frying time to prepare the vegetables – this is called 'mise en place', which means preparing everything before you start assembling the dish.
4

Cut the avocado in half lengthwise, rotating the knife around the pit. Twist the halves in opposite directions to separate them. Gently insert the knife blade into the pit and twist to remove it. Use a large spoon to scoop the flesh out of the skins and transfer it to a small bowl. Add lemon juice, a pinch of salt, and pepper. Mash everything with a fork into a chunky paste – leave some larger pieces for variety.

Ingredients: Awokado hass, Lemon juice, Salt, Pieprz czarny świeżo mielony
Use ripe avocado. Lemon juice is essential – it not only adds flavor but also prevents the avocado from oxidizing and darkening quickly. Don't make a perfectly smooth paste; chunks of avocado will add character to the wrap.

Assembling the Wrap

5

Heat the tortillas until they are soft and flexible. You can do this in two ways: place the tortilla on a dry, heated skillet and warm it for about 20-30 seconds on each side, or put both tortillas in the microwave for 15-20 seconds, covered with a damp paper towel.

Ingredients: Whole grain tortilla
Don't skip this step! A warm tortilla is much easier to roll and doesn't crack. A cold tortilla is stiff and brittle.
6

Place a warm tortilla on a cutting board or large plate. Spread a generous portion of hummus (about 2-3 tablespoons per wrap) in the center, leaving about 2-3 cm of free margin at the edges. Then, on top of the hummus layer, along the center, add half of the prepared avocado spread.

Ingredients: Classic Hummus, Awokado hass
Use the back of a spoon to easily and evenly spread the hummus. Do not place the ingredients all the way to the edges, as it will be difficult to wrap the wrap.
7

On the avocado paste, place a handful of lamb's lettuce, halved cherry tomatoes, and generously sprinkle everything with warm, crispy chickpeas. If using, sprinkle the whole dish with optional black cumin seeds for added texture.

Ingredients: Lamb's lettuce, Cherry tomatoes, Ciecierzyca konserwowa, Black cumin seeds
Try to arrange the ingredients more in the center and in a straight line, as this will make rolling easier. The warm chickpeas in contrast with the cool hummus and vegetables will create an interesting flavor experience.
8

Now the hardest part – rolling. First, fold the bottom edge of the tortilla (the one closer to you) inward, covering part of the filling. Next, while holding the bottom flap, fold in the left and right sides of the tortilla. Finally, tightly roll everything from the bottom up, creating a neat, closed roll. Repeat the steps for the second wrap.

The key is to roll tightly. After the first fold of the bottom part, use your fingers to gently press and shape the filling into a compact roll, which will make further rolling easier. Don't be afraid to use a little force.

Fun Fact

💡

Hummus, one of the oldest dishes in the world, originates from the Middle East, and the first mentions of a dish similar to it date back to 13th-century Egypt. Its name in Arabic simply means 'chickpea'.

Best for

Szybka kolacja po pracy Zdrowy lunch na wynos Posiłek po treningu Lekka przekąska w ciągu dnia

Tips

🍽️ Serving

To make the wrap look exceptionally appetizing, cut it in half with a sharp knife at a slight angle. This will reveal the beautiful, colorful interior. You can serve it immediately or, if you're taking it to go, wrap it tightly in parchment paper or aluminum foil, which will help maintain its shape.

🥡 Storage

The wrap tastes best right after preparation, when the chickpeas are still crunchy and the tortilla is warm. If you need to prepare it in advance, wrap it tightly in foil and store it in the fridge for up to 4-5 hours. However, keep in mind that the tortilla may become slightly damp from the ingredients.

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