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Chickpea Avocado Lettuce Wrap
Pratiksh

Chickpea Avocado Lettuce Wrap - Fresh, Fast, and Satisfying

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Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
Servings: 2 servings
Course: Appetizer
Cuisine: American
Ingredients Method

Ingredients
  

  • 1 can (14–15 oz) chickpeas, drained and rinsed
  • 1 ripe avocado
  • 1–2 tablespoons lemon or lime juice (fresh is best)
  • 2 tablespoons red onion, finely minced (or green onion)
  • 1 small celery stalk, finely diced (optional for crunch)
  • 1 small cucumber, finely diced (optional for freshness)
  • 2 tablespoons fresh herbs like cilantro, parsley, or dill, chopped
  • 1–2 tablespoons Greek yogurt or vegan mayo (optional for extra creaminess)
  • 1 teaspoon Dijon mustard (optional, for tang)
  • 1 clove garlic, finely grated or minced (optional)
  • 1/4 teaspoon ground cumin or smoked paprika (optional, for depth)
  • Sea salt and black pepper, to taste
  • Butter lettuce, romaine hearts, or iceberg leaves, washed and dried
  • Cherry tomatoes, halved (optional, for topping)
  • Hot sauce or red pepper flakes (optional, for heat)

Method
 

  1. Prep the lettuce. Separate and rinse the leaves, then pat them completely dry. Dry leaves help the filling stay put and keep the wraps crisp.
  2. Mash the base. In a medium bowl, add the chickpeas and avocado. Use a fork or potato masher to mash until mostly creamy with some texture left. You want it spreadable, not smooth like guacamole.
  3. Add flavor and crunch. Stir in the lemon or lime juice, red onion, celery, cucumber, and herbs. Mix until combined.
  4. Make it creamy (optional). Add Greek yogurt or vegan mayo, Dijon mustard, and garlic if using. Sprinkle in cumin or smoked paprika. Season with salt and pepper. Taste and adjust acidity, salt, and spice.
  5. Assemble the wraps. Spoon a generous scoop of filling into the base of each lettuce leaf. Top with cherry tomatoes and a dash of hot sauce if you like heat.
  6. Wrap and eat. Fold the sides inward and roll like a mini taco or burrito. Eat right away for peak crunch.