Spring Clean Avocado Chickpea Wraps (Print version)

A refreshing blend of avocado, chickpeas, and crisp vegetables in crunchy lettuce wraps.

# What you’ll need:

→ 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)

# Steps:

01 - In a large mixing bowl, combine drained chickpeas and diced avocado. Gently mash together with a fork, preserving some whole chickpeas for textural contrast.
02 - Add chopped red onion, diced cucumber, quartered cherry tomatoes, and fresh parsley or cilantro to the chickpea mixture. Mix thoroughly to combine all components.
03 - In a separate small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, minced garlic, sea salt, and black pepper until well combined.
04 - Pour prepared dressing over the chickpea and vegetable mixture. Toss gently to ensure even coating of all ingredients.
05 - Lay out washed and thoroughly dried lettuce leaves on a clean work surface.
06 - Distribute the salad mixture evenly into the center of each lettuce leaf, dividing the filling among eight leaves.
07 - Top each wrap with optional garnishes such as sliced radishes, shredded carrots, or fresh sprouts. Fold lettuce leaves around filling to create sealed wraps and serve immediately.

# Cooking tips:

01 -
  • It tastes lighter than it is, so you can actually finish lunch without a post-meal fog.
  • Everything comes together in 15 minutes, which means you can make it on a day when your schedule is already packed.
  • The lettuce shell stays crispy even when the filling gets slightly soft, giving you this perfect texture contrast that shouldn't work but does.
02 -
  • Prepare your lettuce leaves last because they dry out and lose their snap once they're exposed to air and the moisture from the filling—this isn't something you can batch prep hours ahead.
  • Don't skip drying the avocado after you dice it; any excess moisture will turn the entire wrap soggy within minutes of assembly.
03 -
  • Choose your lettuce based on what your hands can do—butter lettuce is elegant but tears easily, while romaine holds a packed filling like it's built for exactly this purpose.
  • If you're eating alone or have leftovers, store the filling separately from the lettuce and make fresh wraps the next day because day-old lettuce loses its purpose in this dish.
Go back