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!

Chickpea & Avocado Nori Wrap

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A quick and nutritious wrap featuring creamy avocado, protein-packed chickpeas, and crunchy vegetables, all rolled in a crisp sheet of nori for a sushi-inspired, plant-based meal.

Author: Emma Harper
Prep Time: 10 minutes
Total Time: 10 minutes
Yield: 2 wraps (4 halves) 1x
Category: Lunch
Method: No-cook
Cuisine: Fusion
Diet: Vegan

Instructions

Drain and lightly mash chickpeas in a bowl. Season with salt, pepper, and a spoonful of hummus or lemon juice if desired.
Place one nori sheet on a clean surface. Spread a thin layer of hummus or sauce down the center if using.
Layer with chickpea mash, avocado, cucumber, carrot, bell pepper, greens, and sesame seeds if using.
Fold the bottom edge over the filling and roll tightly away from you, tucking ingredients as you go.
Dampen the top edge of the nori to seal the wrap closed.
Use a sharp, damp knife to slice the wrap in half. Repeat with the second nori sheet.
Serve immediately, or wrap tightly for later if consuming within a few hours.