Smashed Chickpea & Avocado Wraps
A budget-friendly, plant-powered lunch that comes together in under 15 minutes. Chickpeas provide slow-release carbohydrates and plant protein that support stable blood sugar, while avocado adds anti-inflammatory monounsaturated fats and potassium for adrenal health.
Prep
10 min
Cook
0 min
Total
10 min
Serves
2
Quick read
What this recipe does
Leans on ingredients that are easier on inflamed, stressed-out weeks.
Why it fits PCOS/PMOS goals
Lower-inflammatory meals can make it easier to spot whether pain, fatigue, cravings, or skin flare-ups are shifting with your food patterns.
Ingredients that matter most
× 400g tin of chickpeas, avocado, Juice of 1 lemon
How to log it fast
Log × 400g tin of chickpeas first, then avocado if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 1 × 400g tin of chickpeas, drained and rinsed
- 1 ripe avocado
- Juice of 1 lemon
- 1 tsp ground cumin
- ½ tsp smoked paprika
- 2 tbsp tahini
- 2 garlic cloves, minced
- Salt and black pepper
- 4 large wholemeal or corn tortilla wraps
- 80g baby spinach
- ½ cucumber, sliced into thin ribbons
- 1 small red onion, finely sliced
- Fresh coriander (optional)
- Pinch of chilli flakes
Method
- 1
Place the chickpeas in a bowl and roughly mash with a fork — you want some chunks remaining, not a smooth paste.
- 2
Add the avocado and mash together. Stir in the lemon juice, cumin, smoked paprika, tahini, and garlic. Season generously with salt and pepper.
- 3
Warm the wraps briefly in a dry pan or microwave.
- 4
Spread the chickpea mixture across the centre of each wrap. Top with spinach, cucumber ribbons, and red onion.
- 5
Add fresh coriander and chilli flakes if using. Roll tightly and cut in half to serve.
Why this works for PCOS/PMOS
Chronic inflammation is a key driver of insulin resistance and hormonal disruption. These ingredients actively reduce systemic inflammation.
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