These Curried Chickpea Lettuce Wraps are a quick, vibrant, and nutrient-packed meal that’s perfect for lunch or dinner.
Packed with plant-based protein, fiber, and healthy fats from avocado, seeds, and nuts, they support digestion and sustained energy.
Naturally vegan, gluten-free, and low in saturated fat, they’re easy to prepare and ideal for stress-free, everyday cooking.
Curried Chickpea Lettuce Wraps
Equipment
- 1 medium pan
- 1 small mixing bowl
- 1 spoon or spatula
- 1 hand blender (optional)
Ingredients
Chickpea Filling:
- 1 can 400 g chickpeas, drained and rinsed
- 1 tsp turmeric powder
- 1 tsp ground chili
- 1 tsp cumin
- 1 garlic clove chopped
- 1 spring onion chopped
- 6 fresh mint leaves chopped
- 1 tbsp sesame seeds
- 1 tbsp flax seeds
- 1 tbsp olive oil
Salad & Wrap:
- 1 ripe avocado
- ½ tsp lime juice
- 2 tomatoes chopped (½ reserved for avocado mash)
- 12 fresh basil leaves
- 1 garlic clove minced
- 1 spring onion chopped
- 1 green bell pepper chopped
- 2 tbsp crushed walnuts
- 6 Romaine lettuce leaves washed
Instructions
- Preparing the Chickpeas: Start by draining and rinsing a can of chickpeas thoroughly under cold running water. This removes any excess salt and liquid from the can and helps keep the chickpeas light and fluffy. Set them aside in a small bowl while you prep the other ingredients.
- Toasting the Spices: Heat a medium pan over medium-high heat and pour in a small splash of water, about ¼ cup. Add 1 teaspoon turmeric and 1 teaspoon ground chili powder to the pan. Stir continuously for 2–3 minutes until the spices release their aroma. This toasting process enhances their flavors and creates a warm, earthy base for the chickpea filling.
- Cooking the Chickpea Mixture: Add the drained chickpeas to the spiced pan. Stir to coat them evenly with the turmeric and chili powder mixture. Let the chickpeas cook for 2–3 minutes, stirring occasionally, until most of the water has evaporated. This ensures the chickpeas soak up the flavors without becoming mushy.
- Adding Flavorful Ingredients: Once the water is nearly gone, add the chopped spring onion, minced garlic, chopped mint leaves, cumin, sesame seeds, flax seeds, and 1 tablespoon olive oil. Stir everything together for about 1 minute, just long enough for the spices and oil to evenly coat the chickpeas. Remove the pan from heat and cover it with a lid to keep the chickpeas warm while you prepare the salad.
- Preparing the Avocado Base: In a small mixing bowl, scoop out the flesh of 1 ripe avocado. Add half of a chopped tomato, ½ teaspoon lime juice, and 1 minced garlic clove. Mash the ingredients together using a fork or a spoon until smooth. For an extra creamy texture, you can also use a hand blender. This creates a rich, flavorful base for the salad that pairs perfectly with the spiced chickpeas.
- Combining the Fresh Salad Ingredients: Add the remaining salad ingredients—2 chopped tomatoes, 12 basil leaves, 1 chopped spring onion, and 1 chopped green bell pepper—into the bowl with the mashed avocado. Mix gently to combine while keeping the salad crisp and vibrant. Sprinkle in 2 tablespoons of crushed walnuts for added crunch and nutrition. Taste and season lightly with salt if desired.
- Assembling the Lettuce Wraps: Take 6 washed Romaine lettuce leaves and place them on a large serving plate. Using a spoon, add approximately 2 tablespoons of the warm chickpea filling to the center of each lettuce leaf. Then, add 2 tablespoons of the avocado salad mixture on top of the chickpeas.
- Serving the Wraps: Carefully fold the lettuce leaves over the filling to create a wrap, or simply serve open-faced for a fun, casual presentation. These wraps are best enjoyed immediately while the chickpeas are warm and the salad is fresh and crisp.
- Optional Storage: If you want to prepare in advance, store the chickpea filling and salad separately in airtight containers in the refrigerator for up to 1 day. Reheat the chickpeas gently before assembling the wraps, and keep the salad fresh until ready to serve to maintain its crisp texture.
- Enjoying Your Meal: Serve these Curried Chickpea Lettuce Wraps as a light lunch, a satisfying dinner, or a healthy snack. The combination of creamy avocado, spiced chickpeas, crunchy walnuts, and fresh herbs delivers a perfect balance of flavors, textures, and nutrients in every bite.
Notes
- For best results, use ripe avocado for a creamy texture in the salad.
- Drain and rinse chickpeas thoroughly to prevent excess moisture and maintain a light, fluffy filling.
- Adjust spices to taste—if you prefer milder wraps, reduce the chili powder.
- Romaine lettuce works well, but butter lettuce or iceberg can be substituted for a softer or crunchier wrap.
- Prepare the chickpea filling and salad separately if making ahead; combine only before serving to keep the lettuce crisp.
- This recipe is naturally vegan, gluten-free, and anti-inflammatory, making it suitable for a wide range of dietary preferences.
Chef’s Secrets for Flavor Excellence
To elevate this dish, always toast the spices lightly before adding the chickpeas.
Toasting releases essential oils and deepens the flavor profile, giving the wraps a rich, aromatic taste.
Fresh herbs, such as mint and basil, should be added at the end of cooking to preserve their vibrant flavors and color.
When mashing avocado, using a hand blender creates a smoother texture, but a simple fork works perfectly for a slightly chunkier, rustic style.
For extra crunch, lightly toast walnuts or seeds in a dry pan before adding to the salad.
Serving Suggestions for Maximum Enjoyment
These wraps shine as a light lunch, satisfying dinner, or even a party appetizer.
Serve them with a side of roasted vegetables, a fresh citrus salad, or a light soup for a complete meal.
You can also drizzle a touch of tahini or a squeeze of extra lime over the wraps for added zest.
For entertaining, consider arranging them on a platter for self-assembly, which creates a colorful and interactive dining experience.
Storage Tips for Best Freshness
Store the chickpea filling in an airtight container in the refrigerator for up to 24 hours.
The salad mixture is best kept separate until ready to serve to avoid soggy lettuce.
Lettuce leaves can be stored wrapped in a damp paper towel inside a container or plastic bag to maintain crispness.
If preparing ahead, reheat the chickpeas gently in a pan or microwave before assembling, but never heat the avocado salad—it should remain fresh and cool.
Frequently Asked Questions
1. Can I use other types of lettuce?
Yes! Romaine works best for its structure, but butter lettuce, iceberg, or even large spinach leaves can be used. Each variety provides a different texture, from soft to crunchy.
2. How can I make the recipe spicier or milder?
Adjust the amount of ground chili powder to taste. For milder wraps, reduce or omit chili entirely. For extra heat, consider adding a pinch of cayenne or a drizzle of hot sauce.
3. Can I make this recipe ahead of time?
Absolutely! Store the chickpea mixture and salad separately in airtight containers in the fridge for up to 1 day. Assemble the wraps just before serving to keep the lettuce crisp.
4. Are there vegan and gluten-free options?
This recipe is naturally vegan and gluten-free. All ingredients are plant-based, and no wheat or animal products are used, making it safe for most dietary needs.
5. Can I substitute other nuts or seeds?
Yes! If you don’t have walnuts, almonds or pecans can be used. Similarly, sunflower or pumpkin seeds can replace flax and sesame seeds, providing different flavors and textures while keeping the recipe nutritious.
