Looking for a fresh, healthy lunch option that’s both satisfying and incredibly easy to make? These Chickpea and Avocado Lettuce Wraps have become my go-to meal when I want something nutritious but don’t want to spend hours in the kitchen. They’re packed with protein, healthy fats, and fresh ingredients that’ll keep you energized throughout the day.
Ingredients
- 2 cans chickpeas, drained and rinsed
- 2 ripe avocados
- 1 lime, juiced
- 1/4 cup red onion, finely diced
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 8-10 large lettuce leaves (Boston or butter lettuce work best)
- Cherry tomatoes, halved (optional)
Instructions
- In a large bowl, roughly mash the chickpeas with a fork or potato masher. You’ll want some texture, so don’t overdo it.
- Cut the avocados in half, remove the pit, and scoop the flesh into the bowl with the chickpeas.
- Add lime juice immediately to prevent the avocado from browning.
- Mix in the diced red onion, cilantro, cumin, and garlic powder.
- Season with salt and pepper, tasting as you go to get the perfect balance.
- Gently wash and dry your lettuce leaves, being careful not to tear them.
- Scoop about 1/3 cup of the chickpea-avocado mixture into each lettuce leaf.
- Top with halved cherry tomatoes if desired.
Cook Time and Serving Size
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4-6 (makes 8-10 lettuce wraps)
Recipe Notes
Here are some helpful tips to make these wraps even better:
- Make sure your avocados are ripe but not overly soft – they should give slightly when gently pressed.
- To prevent the mixture from becoming too wet, drain and rinse the chickpeas thoroughly, then pat them dry with paper towels.
- If you’re meal prepping, store the chickpea-avocado mixture separately from the lettuce leaves. The mixture will keep in an airtight container for up to 2 days if you add extra lime juice on top.
- For extra crunch, try adding diced cucumber or radishes.
- If you’re not a fan of cilantro, fresh parsley makes a great substitute.
- Want more protein? Add a handful of pumpkin seeds or hemp hearts to the mixture.
These wraps are incredibly versatile and perfect for customizing based on your preferences. They’re not just healthy – they’re also a great option for vegetarian, vegan, and gluten-free diets. The combination of creamy avocado and protein-rich chickpeas creates a satisfying meal that’ll keep you full for hours.
Chickpea and Avocado Lettuce Wraps
Ingredients
- 2 cans chickpeas drained and rinsed
- 2 ripe avocados
- 1 lime juiced
- 1/4 cup red onion finely diced
- 2 tablespoons fresh cilantro chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 8-10 large lettuce leaves Boston or butter lettuce work best
- Cherry tomatoes halved (optional)
Instructions
- In a large bowl, roughly mash the chickpeas with a fork or potato masher. You'll want some texture, so don't overdo it.
- Cut the avocados in half, remove the pit, and scoop the flesh into the bowl with the chickpeas.
- Add lime juice immediately to prevent the avocado from browning.
- Mix in the diced red onion, cilantro, cumin, and garlic powder.
- Season with salt and pepper, tasting as you go to get the perfect balance.
- Gently wash and dry your lettuce leaves, being careful not to tear them.
- Scoop about 1/3 cup of the chickpea-avocado mixture into each lettuce leaf.
- Top with halved cherry tomatoes if desired.