Spring Avocado Chickpea Wraps (Print View)

Vibrant avocado and chickpea wraps wrapped in crisp lettuce with fresh veggies and zesty dressing.

# Components:

→ Salad Base

01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 1 large ripe avocado, diced
03 - 1/4 cup red onion, finely chopped
04 - 1/2 cup cucumber, diced
05 - 1/2 cup cherry tomatoes, quartered
06 - 1/4 cup fresh parsley or cilantro, chopped

→ Dressing

07 - 2 tablespoons lemon juice
08 - 2 tablespoons extra virgin olive oil
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

→ Assembly

13 - 8 large crisp lettuce leaves (romaine, iceberg, or butter lettuce)
14 - Sliced radishes, shredded carrots, or sprouts for garnish (optional)

# Directions:

01 - In a large mixing bowl, combine drained chickpeas and diced avocado. Gently mash together with a fork, leaving some chickpeas whole to maintain texture and structure.
02 - Add red onion, cucumber, cherry tomatoes, and fresh parsley or cilantro to the chickpea mixture. Mix gently to distribute all ingredients evenly.
03 - In a small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, minced garlic, sea salt, and freshly ground black pepper until emulsified.
04 - Pour the prepared dressing over the chickpea mixture and toss gently to ensure all ingredients are evenly coated with the vinaigrette.
05 - Arrange washed and thoroughly dried lettuce leaves on a clean work surface. Distribute the salad mixture evenly into the center of each leaf.
06 - Top each wrap with optional garnishes such as sliced radishes, shredded carrots, or sprouts. Fold the lettuce leaves around the filling to enclose the salad completely.
07 - Present the wraps immediately while the lettuce is still crisp and cool. Consume within 30 minutes of assembly for optimal texture.

# Expert Advice:

01 -
  • You get that satisfying crunch from the lettuce shell without any heaviness afterward.
  • Everything comes together in 15 minutes, which means you can actually make this on a busy weeknight without stress.
  • The creamy avocado and hearty chickpeas balance perfectly, so it fills you up despite feeling impossibly light.
02 -
  • If you're assembling these more than a few minutes before eating, keep the lettuce leaves separate from the filling because they soften surprisingly fast.
  • The dressing is where the magic happens—don't skimp on the lemon juice or use old garlic, as these are what make the whole thing sing instead of just tasting like vegetables.
03 -
  • Make the dressing and salad separately if you're meal prepping, then combine them just before serving so the lettuce doesn't get soggy.
  • If your avocado is slightly firm, let it sit out for an hour before using it—it'll mash much more smoothly and taste richer.
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