Avocado chickpea lettuce wraps
Healthy and refreshing Avocado Chickpea Lettuce Wraps featuring creamy avocado, crunchy celery, zesty lemon juice, and perfectly seasoned chickpeas. Wrapped in crisp lettuce and packed with nutritious veggies like alfalfa sprouts, tomato, and cucumber, these wraps are perfect for a light lunch or snack. Quick to prepare and full of flavor!
- 08 May 2024
- Cook time 0 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
Avocado chickpea lettuce wraps are a delicious and nutritious meal option that combines the creamy texture of avocado with the heartiness of chickpeas, all nestled in fresh, crisp lettuce leaves. This recipe is not only easy to prepare but also packed with vitamins, minerals, and protein, making it an excellent choice for a healthy lunch or light dinner. Perfect for those who are looking for a quick, vegan-friendly dish that doesn't compromise on taste.
Ingredients:
Instructions:
- Dice the celery and onions finely.
- Peel and cube the avocado.
- Slice the tomato and cucumber into thin rounds.
- In a medium bowl, combine the diced celery, onions, avocado cubes, and lemon juice.
- Mix gently to avoid mashing the avocado.
- Season with a dash of salt and black pepper to taste.
- In another bowl, mash the drained chickpeas slightly with a fork or potato masher. You want them to be mostly mashed with some chunks for texture.
- Add the chickpeas to the avocado mixture and stir to combine.
- Lay out the large lettuce leaves on a clean surface like a cutting board or plate.
- Divide the chickpea-avocado mixture evenly among the lettuce leaves, placing the mixture in the center of each leaf.
- Top each with a handful of alfalfa sprouts.
- Place a few slices of tomato and cucumber on top of the sprouts.
- Carefully fold the lettuce leaves around the filling to form wraps. Secure with a toothpick if necessary.
- Serve immediately for best texture and flavor.
Tips:
- Choose ripe avocados for a creamy texture and enhanced flavor.
- You can substitute the lettuce leaves with other greens like spinach or kale if you prefer.
- Mixing the ingredients together allows the flavors to meld, so let the mixture sit for a few minutes before assembling the wraps.
- Feel free to add other vegetables or herbs like bell peppers, cilantro, or parsley to customize the wraps to your taste.
- For a bit of crunch, add some nuts or seeds, such as sunflower seeds or sliced almonds, to the mixture.
Avocado chickpea lettuce wraps are a quick and tasty way to enjoy a nutritious and filling meal. With a bit of preparation and a handful of fresh ingredients, you can create a dish that is both satisfying and packed with health benefits. Follow these tips to customize your wraps, and enjoy a versatile and delicious meal that can be served anytime.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 10g | 26% |
| Sugar 6g | 6% |
| Fat | |
| Fat 10g | 11% |
| Saturated 1.34g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 45mg | 8% |
| Vitamin B1 0.14mg | 11% |
| Vitamin B2 0.17mg | 13% |
| Vitamin B3 1.52mg | 10% |
| Vitamin B6 0.73mg | 43% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 18mg | 20% |
| Vitamin E 1.54mg | 10% |
| Vitamin K 70ug | 56% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 2.32mg | 21% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 680mg | 20% |
| Selenium, Se 2.85ug | 5% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 1.52mg | 14% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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