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Crispy Chickpea-Stuffed Lettuce Wraps

Name: Crispy Chickpea-Stuffed Lettuce Wraps
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 2 large, sturdy lettuce leaves, such as romaine; 3/4 cup canned chickpeas, drained and patted dry; 1 teaspoon olive oil; 1/4 teaspoon ground cumin; 1/8 teaspoon smoked paprika; 1/8 teaspoon salt; 1/2 small avocado, diced; 1 tablespoon tahini; 1 tablespoon lemon juice; 1 teaspoon water, plus more as needed; 1 tablespoon chopped fresh parsley

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20 minTotal time

EasyDifficulty

390kcal / serving

Ingredients

For 1 serving

servings

2 large, sturdy lettuce leaves, such as romaine
3/4 cup canned chickpeas, drained and patted dry
1 teaspoon olive oil
1/4 teaspoon ground cumin
1/8 teaspoon smoked paprika
1/8 teaspoon salt
1/2 small avocado, diced
1 tablespoon tahini
1 tablespoon lemon juice
1 teaspoon water, plus more as needed
1 tablespoon chopped fresh parsley

Ingredient substitutions

Romaine lettuce Butter lettuce leaves of similar size
Tahini Smooth cashew butter
Fresh parsley Fresh cilantro
Avocado An equal amount of diced cucumber

Nutrition per serving

Estimated values for 1 serving, 390 kcal

Protein13 g

Carbohydrates44 g

Fat19 g

Fiber 13 g · Sugar 4 g · Sodium 510 mg

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Golden, spiced chickpeas and creamy avocado make these crisp lettuce wraps a satisfying main dish. A bright lemon-tahini drizzle brings everything together.

Main Dish Mediterranean Vegetarian

Steps

Pat the chickpeas dry. Toss them with olive oil, cumin, paprika, and salt.
Warm a skillet over medium heat. Cook the chickpeas for 6–8 minutes, stirring occasionally, until golden in spots and lightly crisp.
In a small bowl, stir together the tahini, lemon juice, and water until smooth; add a little more water if needed for drizzling.
Arrange the lettuce leaves on a plate. Divide the chickpeas and avocado between them, drizzle with the tahini sauce, and scatter parsley over the top. Serve promptly.

Tips for Crispy Chickpea-Stuffed Lettuce Wraps

Choose broad, uncracked leaves with firm ribs so they hold the filling without folding.
A dry, well-heated skillet helps the chickpeas brown instead of steam.
For a neat meal, serve the wraps over a plate or in a shallow bowl to catch loose chickpeas.

Drink pairing

A crisp, dry rosé
Its fresh acidity complements the lemony tahini and balances the creamy avocado and earthy chickpeas.

0% option: Sparkling water with lemon

Storage

Store the chickpeas, sauce, and lettuce separately in covered containers in the refrigerator for up to 3–4 days. Keep the avocado separate and assemble just before serving; enjoy the assembled wraps promptly.

Frequently asked questions

How can I tell when the chickpeas are ready?

They should look golden in spots and feel lightly crisp outside, while remaining tender inside.

Can I prepare the components ahead?

Yes. Cook the chickpeas and mix the sauce ahead, then refrigerate them separately; assemble with fresh lettuce and avocado shortly before eating.

What if the tahini sauce is too thick?

Stir in water a little at a time until it becomes smooth and easy to drizzle.

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Crispy Chickpea-Stuffed Lettuce Wraps

Ingredients

Ingredient substitutions

Nutrition per serving

Steps

Tips for Crispy Chickpea-Stuffed Lettuce Wraps

Drink pairing

Storage

Frequently asked questions

How can I tell when the chickpeas are ready?

Can I prepare the components ahead?

What if the tahini sauce is too thick?

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