A nutritious, plant-packed wrap featuring creamy avocado, protein-rich chickpeas, and crisp vegetables rolled in a sheet of nori. This Chickpea & Avocado Nori Wrap offers sushi-like satisfaction with minimal effort.
Why You’ll Love This Recipe
- Healthy and satiating: Chickpeas ≥ protein and fiber, while avocado provides healthy fats.
- Quick to assemble: No cooking required—perfect for busy mornings or office lunches.
- Portable and mess-free: Wrapped in nori, it travels well and keeps fillings contained.
- Customizable flexibility: Add fresh herbs, spicy mayo, or pickled veggies for layered flavor.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- Nori sheets (full-size or snack-size)
- Ripe avocado, sliced or mashed
- Canned chickpeas, drained and lightly mashed
- Cucumber, julienned
- Carrot, julienned
- Red bell pepper, thinly sliced
- Mixed greens or lettuce
- Sesame seeds (optional)
For optional spread or sauce:
- Hummus, tahini-mayo, or spicy mayo
Directions
- Prepare your fillings
Drain chickpeas and mash slightly in a bowl—season with salt, pepper, and a scoop of hummus or lemon juice if desired. - Assemble on nori
Place a nori sheet on a clean surface. Spread hummus or sauce down the center if using. Layer with chickpea mash, avocado slices, cucumber, carrot, bell pepper, greens, and a sprinkle of sesame seeds. - Roll it up
Fold the bottom edge over tightly, pressing to secure, then roll the wrap away from you, tucking ingredients snugly as you go. - Seal and slice
Lightly wet the top edge of nori to seal. Slice the wrap in half with a sharp, damp knife. - Serve immediately
Enjoy as is, or pack for lunch with dipping sauce on the side.
Servings and timing
- Servings: 2 wraps (makes 4 halves)
- Prep time: 10 minutes
- Total time: 10 minutes
Variations
- Spicy twist: Add sriracha or chili mayo to the chickpea mash.
- Different greens: Use arugula, spinach, or microgreens for varied flavor.
- Pickle boost: Include pickled daikon, cucumber, or kimchi for tang.
- Grain-addition: Sprinkle in cooked quinoa or farro for extra texture.
- Herb uplift: Add cilantro, basil, or mint for a fresh note.
Storage / Reheating
- Storage: Best eaten fresh. If stored, wrap tightly in plastic wrap and refrigerate up to 4 hours—nori may soften.
- Make-ahead tip: Store fillings separately and assemble just before eating to preserve crispness.
Tips for the best results
- Keep filling centered: Leave ~1 cm space around nori edges for easy rolling.
- Use fresh nori: Crisp, new nori sheets hold together better and resist tearing.
- Hold it tight: Squeeze while rolling to create a firm wrap that won’t unravel.
- Dampen knife before slicing: Keeps the blade clean and helps cut neatly.
- Balance textures: Creamy avocado, crunchy veg, and mashed chickpeas make each bite delightful.
FAQs
1. Can I use grilled tortillas instead of nori?
Yes—sub corn or flour wraps for a non-seaweed version.
2. Is it vegan?
Yes—completely plant-based and dairy-free.
3. Can I substitute chickpeas?
Try white beans, lentils, or mashed edamame for variation.
4. How to prevent soggy nori?
Assemble shortly before eating; place avocado and spreads away from edges to limit moisture contact.
5. Any dips good with it?
Soy sauce, spicy mayo, tahini dip, or citrus-yogurt all pair nicely.
6. Can I make this gluten-free?
Yes—as long as sauce and nori have gluten-free certification.
7. Can I prep for lunchbox?
Yes—keep fillings separate; assemble in the morning to keep nori crisp.
8. Can I add cheese?
Sure—crumbled feta or shredded mozzarella pairs well with flavors.
9. Can I freeze this?
No—the fresh vegetables and avocado don’t freeze well.
10. What’s a good side?
Pair with miso soup, edamame, or a seaweed salad for a complete meal.
Conclusion
The Chickpea & Avocado Nori Wrap is nutritious, portable, and customizable—a perfect mix of flavors and textures in a handheld package.
Pro tip: For an extra boost, drizzle sesame oil or lime juice over fillings before rolling—it brightens the flavors.
Ready to roll? Make these wraps today and share your favorite mix-ins or sauces—I’d love to hear how you jazz them up!
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Chickpea & Avocado Nori Wrap
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 2 wraps (4 halves) 1x
- Category: Lunch
- Method: No-Cook
- Cuisine: Fusion
- Diet: Vegan
Description
A nutritious, plant-packed wrap featuring creamy avocado, protein-rich chickpeas, and crisp vegetables rolled in a sheet of nori. It delivers sushi-like satisfaction with ease.
Ingredients
- 2 nori sheets (full-size or snack-size)
- 1 ripe avocado, sliced or mashed
- 1 cup canned chickpeas, drained and lightly mashed
- 1/4 cucumber, julienned
- 1 small carrot, julienned
- 1/2 red bell pepper, thinly sliced
- 1 cup mixed greens or lettuce
- 1 tsp sesame seeds (optional)
- Optional spread: 2 tbsp hummus, tahini-mayo, or spicy mayo
Instructions
- Drain and lightly mash chickpeas; season with salt, pepper, and optional hummus or lemon juice.
- Lay a nori sheet on a flat surface. If using, spread hummus or sauce down the center.
- Layer chickpea mash, avocado, cucumber, carrot, bell pepper, and greens. Sprinkle sesame seeds if desired.
- Roll the nori tightly from the bottom, tucking the ingredients as you go.
- Wet the top edge of the nori to seal. Slice the wrap in half using a damp sharp knife.
- Serve immediately or pack for lunch with optional dipping sauce.
Notes
- Use fresh nori sheets for best texture and sealing ability.
- Keep fillings centered and avoid overfilling to ensure clean rolling.
- Dampen the knife before slicing to avoid tearing the wrap.
- Best eaten fresh, but can be prepped up to 4 hours ahead if tightly wrapped.
- Add a splash of sesame oil or lime juice for extra flavor.
Nutrition
- Serving Size: 1 wrap
- Calories: 280
- Sugar: 3g
- Sodium: 290mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 9g
- Protein: 8g
- Cholesterol: 0mg
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