Chickpea Avocado Wrap

• 70 g (1 large (70 g) whole-wheat tortilla) — Whole-wheat tortilla
• 100 g (100 g canned chickpeas, drained and rinsed) — Canned chickpeas, drained and rinsed
• 60 g (60 g peeled, pitted avocado) — Avocado
• 35 g (35 g baby spinach) — Raw baby spinach
• 12 g (2 1/2 tsp (12 g) fresh lemon juice) — Fresh lemon juice

Method

1. 1Rinse the chickpeasRinse the chickpeas under cool running water for 20 seconds, drain thoroughly, and weigh 100 g.45 secLook for: The chickpeas are clean and no canning liquid remains.Safety: Use a clean strainer and refrigerate unused chickpeas.
2. 2Inspect the spinachRinse the baby spinach, remove damaged leaves and tough stems, then dry the complete 35 g portion.1 minLook for: The spinach is clean, crisp, and dry enough not to wet the tortilla.Safety: Wash produce under cool running water.
3. 3Mash chickpeas and avocadoAdd the chickpeas and avocado to a bowl and mash until the mixture holds together while about one quarter of the chickpeas remain whole.1 min 15 secLook for: The filling is cohesive with visible chickpea pieces.Safety: Remove every piece of avocado peel and pit.
4. 4Add the lemonPour all lemon juice over the chickpea-avocado filling and fold until the lemon is absorbed evenly.30 secLook for: The filling is bright and moist with no lemon pool.Safety: Use freshly cleaned utensils.
5. 5Fill the tortillaLay the tortilla flat, arrange all spinach below the center, and spread the complete chickpea-avocado filling over it.45 secLook for: Spinach and filling form one compact strip with a clear border at both sides.Safety: Declare the wheat allergen.
6. 6Roll and serveFold the tortilla sides inward, roll tightly from the bottom, place seam-side down, and cut through the center.45 secLook for: Two closed wrap halves contain every measured ingredient.Safety: Serve immediately or keep refrigerated below 40°F.