Spring Avocado Chickpea Wraps

These Spring Clean Avocado Chickpea Salad Wraps are a vibrant and refreshing meal that brings together creamy avocado, protein-packed chickpeas, and crisp garden vegetables. Nestled in crunchy lettuce shells, they offer a perfect balance of textures and flavors, making them an ideal choice for a light lunch or a nutritious snack that takes only 15 minutes to prepare.

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The secret to this salad lies in the creamy mash of avocado and chickpeas, which is brightened by a zesty dressing of lemon, Dijon mustard, and garlic. Mixed with red onion, cucumber, and cherry tomatoes, every bite is filled with freshness, while the crisp lettuce leaves provide the perfect crunchy vessel for this wholesome filling.

Ingredients

• Salad Base:
• 1 (15-oz/400 g) can chickpeas, drained and rinsed
• 1 large ripe avocado, diced
• 1/4 cup (30 g) red onion, finely chopped
• 1/2 cup (80 g) cucumber, diced
• 1/2 cup (70 g) cherry tomatoes, quartered
• 1/4 cup (10 g) fresh parsley or cilantro, chopped
• Dressing:
• 2 tbsp lemon juice (about 1/2 large lemon)
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• Assembly:
• 8 large crisp lettuce leaves (e.g., romaine, iceberg, or butter lettuce)
• Optional: sliced radishes, shredded carrots, or sprouts for garnish

Instructions

Step 1

In a large bowl, combine chickpeas and avocado. Gently mash together with a fork, leaving some chickpeas whole for texture.

Step 2

Add the red onion, cucumber, cherry tomatoes, and chopped parsley or cilantro. Mix well.

Step 3

In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, minced garlic, salt, and pepper.

Step 4

Pour the dressing over the chickpea mixture and toss gently to coat all ingredients evenly.

Step 5

Lay out the washed and dried lettuce leaves. Spoon the salad mixture into the center of each leaf.

Step 6

Top with optional garnishes like radishes, shredded carrots, or sprouts, if desired.

Step 7

Fold the lettuce leaves around the filling to create wraps. Serve immediately.

Zusatztipps für die Zubereitung

To make this salad ahead of time, prepare the chickpea mixture and the dressing separately. Combine them just before you are ready to assemble the wraps to ensure the vegetables stay crisp and the avocado remains fresh.

Varianten und Anpassungen

For extra crunch, try adding diced celery or bell pepper to the salad base. If you aren't strictly vegan, a sprinkle of feta cheese adds a lovely saltiness, or you can add toasted seeds for extra protein and texture.

Serviervorschläge

Serve these wraps chilled for the best experience. They pair wonderfully with a crisp glass of Sauvignon Blanc or a refreshing sparkling water with a squeeze of fresh lime.

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Simple, clean, and incredibly delicious, these avocado chickpea wraps are a testament to how vibrant plant-based ingredients can create a truly satisfying meal. Enjoy this fresh take on a healthy lunch!

Recipe Questions & Answers

→ Can I prepare the filling in advance?

Yes, you can prepare the avocado and chickpea mixture ahead of time and store it in the refrigerator. To preserve freshness, combine the dressing just before assembling the wraps.

→ What types of lettuce work best as shells?

Crisp varieties like romaine, iceberg, or butter lettuce provide sturdy, crunchy shells ideal for holding the filling without tearing.

→ How can I add more protein to this dish?

Adding toasted seeds or crumbled feta cheese boosts protein content. For a vegan option, stick to seeds or nuts.

→ Is this suitable for gluten-free diets?

Yes, using lettuce shells instead of bread naturally makes this dish gluten-free and suitable for those avoiding gluten.

→ Can I customize the dressing flavors?

Absolutely. The lemon and Dijon mustard dressing can be adjusted with herbs or spices to suit your taste preferences while maintaining the fresh, tangy profile.