Chickpea & Veggie Lettuce Wraps – Fresh, Healthy & Ready in 10 Minutes
🥬 Chickpea & Veggie Lettuce Wraps Recipe
A fresh, healthy, and low-calorie vegan dish made with mashed chickpeas, crisp veggies, and wrapped in crunchy lettuce. Ready in 10 minutes — perfect for a light lunch or snack!
🥑 Ingredients (Serves 2):
For the filling:
- ½ cup canned chickpeas, drained and rinsed
- 1 tbsp lemon juice
- 1 tsp tahini (optional)
- ¼ tsp ground cumin
- Salt and pepper to taste
- 2 tbsp grated carrots
- 1 tbsp diced cucumber or bell pepper
- 1 tbsp finely chopped red onion or green onions
For wrapping:
- 4–6 large lettuce leaves (butter lettuce, romaine, or iceberg)
🍳 Instructions:
1. Make the Chickpea Mixture
- In a small bowl, mash the chickpeas with a fork or potato masher.
- Add lemon juice, tahini (if using), cumin, salt, and pepper. Stir well.
- Fold in grated carrots, cucumber or bell pepper, and onion.
2. Prepare the Lettuce
- Wash and dry the lettuce leaves. Place them on a clean surface or plate.
3. Assemble the Wraps
- Spoon the chickpea mixture into each lettuce leaf.
- Top with extra herbs like cilantro or parsley if desired.
4. Serve & Enjoy
- Serve immediately as finger food or with a fork for mess-free eating!
✅ Tips:
- Add a drizzle of hot sauce, soy sauce, or tzatziki for more flavor.
- Swap lettuce with collard greens or whole grain wraps for variety.
- Make ahead: Store the filling and lettuce separately for meal prep.
