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Chickpea Lettuce Wraps

by | Aug 20, 2024

Chickpea Lettuce Wraps
Category, , DifficultyBeginner
Chickpea Lettuce Wraps
Yields4 Servings
Prep Time25 mins
 2 cups rinsed and drained canned garbanzo beans (chickpeas)
 1 large celery stalk, finely chopped
 2 tbsp finely chopped red onion
 2 tbsp finely chopped drained sun-dried tomatoes in oil
 1 tbsp oil reserved
 2 tbsp finely chopped drained roasted red peppers
 1 tbsp extra virgin olive oil
 ¼ tbsp smoked paprika or paprika
 ⅛ tsp ground cumin
 ⅛ tsp ground red pepper
 8 Romaine lettuce leaves
 1 medium avocado, chopped
 1 cup chopped cucumber
 1 cup quartered cherry tomatoes
 fresh ground black pepper (optional)
1

In medium bowl, with back of fork, coarsely mash most beans; fold in celery, onion, sun-dried tomatoes, reserved sun-dried tomato oil, roasted red peppers, olive oil, paprika, cumin and ground red pepper. Makes about 2-1/2 cups.

2

To serve, evenly spoon bean mixture into lettuce leaves; top with avocado, cucumber and cherry tomatoes. Sprinkle with black pepper, if desired.



Dieititans Tip:

Look for low sodium canned goods and then drain and rinse to reduce sodium up to 40%.
Use lettuce as a base for the wrap or add everything to a whole wheat wrap or bread to enjoy whole grain goodness!

Ingredients

 2 cups rinsed and drained canned garbanzo beans (chickpeas)
 1 large celery stalk, finely chopped
 2 tbsp finely chopped red onion
 2 tbsp finely chopped drained sun-dried tomatoes in oil
 1 tbsp oil reserved
 2 tbsp finely chopped drained roasted red peppers
 1 tbsp extra virgin olive oil
 ¼ tbsp smoked paprika or paprika
 ⅛ tsp ground cumin
 ⅛ tsp ground red pepper
 8 Romaine lettuce leaves
 1 medium avocado, chopped
 1 cup chopped cucumber
 1 cup quartered cherry tomatoes
 fresh ground black pepper (optional)

Directions

1

In medium bowl, with back of fork, coarsely mash most beans; fold in celery, onion, sun-dried tomatoes, reserved sun-dried tomato oil, roasted red peppers, olive oil, paprika, cumin and ground red pepper. Makes about 2-1/2 cups.

2

To serve, evenly spoon bean mixture into lettuce leaves; top with avocado, cucumber and cherry tomatoes. Sprinkle with black pepper, if desired.

Notes

Chickpea Lettuce Wraps
IngredientsDirections