Name: Smashed Chickpea Salad Lettuce Wraps
Prep time: 15 min
Total time: 15 min
Ingredients: 2 cans chickpeas (drained and rinsed); 2 medium celery ribs (minced); 1/4 cup scallions (finely chopped or red onion); 1/4 cup mayonnaise; 3 tablespoons lemon juice (fresh); sea salt; pepper; 1/4 cup chives (snipped fresh); 1/2 cup parsley (chopped fresh); 12 large Bibb or butter lettuce leaves

Jump to Recipe Print Recipe

Whenever I think about a quick, nutritious meal, my mind immediately wanders to Smashed Chickpea Salad Lettuce Wraps. This dish has been a family favorite for years, and it’s the perfect blend of flavors and textures. Imagine a sunny afternoon, and you’re in your kitchen, ready to whip up something light yet satisfying. The first time I made this, I was looking for a healthy lunch option that didn’t skimp on taste. Little did I know, this delightful wrap would become a staple in our household!

The beauty of Smashed Chickpea Salad Lettuce Wraps lies in its simplicity. It’s incredibly easy to prepare, making it a go-to during busy weeks. I love the crunch of the lettuce leaves that cradle the creamy salad, providing that satisfying contrast. Plus, it’s an excellent way to introduce plant-based meals into your diet without sacrificing flavor. Each bite bursts with the goodness of fresh ingredients, making it not just a meal but a joyful experience!

This recipe is perfect for casual gatherings or even a light dinner. You can customize the fillings and toppings to suit your taste, making it versatile. So, if you’re in need of a fresh, vibrant meal that’s sure to impress, grab your ingredients and let’s get started on creating this delicious dish together!

Recipe Snapshot

Total Time:
15 mins

Prep Time:
15 mins

Cook Time:
0 mins

Difficulty:
Easy

Calories:
250 kcal

Protein:
10 g

Diet:
Keto, Gluten-Free

Fat:
12 g

Tools Used:
Chef’s Knife, Whisk, Mixing Bowl, Wooden Spoon

Why This Smashed Chickpea Salad Lettuce Wraps Hits Different

It’s Wholesome and Nutritious

One of the reasons I adore Smashed Chickpea Salad Lettuce Wraps is its nutritional profile. Chickpeas are a fantastic source of protein and fiber, which keeps you feeling full and satisfied. They help maintain blood sugar levels, making this recipe not just delicious but also beneficial for your health.

Quick and Easy Preparation

When time is of the essence, this recipe stands out. It takes mere minutes to prepare. You just need to smash the chickpeas, mix in some crunchy vegetables, and you’re ready to go. It’s perfect for those rushed weekday lunches or last-minute gatherings.

Customization Galore

Another great aspect of this dish is its adaptability. You can add or swap out ingredients based on what you have at home. Want a little spice? Toss in some diced jalapeños or a sprinkle of cayenne pepper. Prefer a different herb? Fresh dill or cilantro can elevate the flavor profile further!

Great for Meal Prep

If you’re like me and enjoy preparing meals in advance, this recipe is a dream. The salad stores beautifully in the fridge, keeping its fresh taste for a few days. You can prep it on a Sunday and enjoy it throughout the week.

Perfect for Any Occasion

Whether it’s a picnic, lunch at your desk, or a light dinner, Smashed Chickpea Salad Lettuce Wraps fits the bill. It’s a crowd-pleaser, and you can easily double the recipe if you’re serving a larger group. Everyone loves a good wrap!

Refreshing and Light

Lastly, on warmer days, this dish brings a refreshing vibe. The crispness of the lettuce and the zesty flavor of lemon juice make it feel light yet satisfying. It’s the ultimate comfort food that doesn’t weigh you down.

What to Buy for Smashed Chickpea Salad Lettuce Wraps

Choosing the right ingredients is key to making Smashed Chickpea Salad Lettuce Wraps truly shine. Each element plays a vital role in creating a delightful and harmonious dish. The combination of crunchy vegetables and creamy dressing with the hearty chickpeas makes this salad not only tasty but also visually appealing.

2 (15-ounce) cans chickpeas, drained and rinsed: The star of our dish, these little legumes add protein and a hearty texture.
2 medium celery ribs, minced: For that satisfying crunch and fresh flavor.
1/4 cup finely chopped scallions or red onion: Adds a mild onion flavor that elevates the whole salad.
1/4 cup mayonnaise: Brings creaminess and richness to the dish.
3 tablespoons fresh lemon juice: Brightens up the flavor beautifully.
Sea salt and pepper: Essential seasonings to enhance all the flavors.
1/4 cup snipped fresh chives: Adds a subtle onion flavor with a beautiful green color.
1/2 cup chopped fresh parsley: For freshness and a pop of color.
12 large Bibb or butter lettuce leaves: The perfect wrap for the salad, adding crunch and a refreshing touch.

How to Prepare Smashed Chickpea Salad Lettuce Wraps

Making Smashed Chickpea Salad Lettuce Wraps is not just easy; it’s also fun! You’ll love getting your hands into the ingredients and creating this colorful dish. Follow these steps closely to ensure everything blends perfectly.

Start by gathering your ingredients. In a large bowl, using a potato masher or large whisk, coarsely smash most of the chickpeas. This should leave some whole for texture. You want a mix of smashed and whole chickpeas.
Once you’ve smashed them to your liking, add the minced celery, chopped scallions or red onion, mayonnaise, and lemon juice. Mix everything together well. You should see a beautiful blend of colors!
Season generously with sea salt and pepper to taste. Don’t be shy; this will enhance the overall flavor of the salad!
Next, gently stir in the snipped chives and chopped parsley. These fresh herbs add an aromatic touch that elevates the dish.
Now, it’s time to serve! Take your large Bibb or butter lettuce leaves and spoon a generous amount of the chickpea salad into each leaf. Make sure not to overfill them, as it can get messy!
Once filled, you can either fold the lettuce over the filling or eat it as a wrap. The crunch of the lettuce combined with the creamy salad is simply irresistible!
Enjoy your Smashed Chickpea Salad Lettuce Wraps immediately for the best texture, but they can also be refrigerated for a few hours if needed.

Things Worth Knowing

Chickpeas are versatile: You can use them in various dishes, not just salads.
Texture matters: Leave some chickpeas whole for added crunch.
Fresh herbs boost flavor: Always opt for fresh over dried when possible.
Quality matters: Use good quality mayonnaise for a creamier dressing.

Tips for Success

To ensure you achieve the best results with your Smashed Chickpea Salad Lettuce Wraps, consider these helpful tips.

Storage: Store any leftovers in an airtight container in the fridge for up to three days.
Freezing: It’s not recommended to freeze this dish, as the texture will change.
Pairing: Enjoy your wraps with a side of fresh fruit or a light soup for a complete meal.
Customization: Feel free to add diced bell peppers or avocado for added flavor and nutrition.
Serving suggestion: These wraps are amazing as an appetizer or light lunch option.

Perfect Pairings for Smashed Chickpea Salad Lettuce Wraps

When serving Smashed Chickpea Salad Lettuce Wraps, the options for pairing are delightful. Here are some ideas to enhance your meal:

Crispy sweet potato fries: They add a comforting crunch that complements the wraps nicely.
A light vinaigrette salad: Keeps the meal refreshing and balances the creaminess of the wraps.
Fresh fruit salad: A sweet finish to contrast the savory flavors of the wraps.
For lunch gatherings: Set up a wrap station where guests can assemble their own, making it interactive and fun.
Perfect for picnics: These wraps are portable and easy to pack, making them great for outdoor dining.
Lovely for summer gatherings: The bright flavors are ideal for warm-weather entertaining.

FAQ

Smashed Chickpea Salad Lettuce Wraps are packed with nutrients! The base ingredient, chickpeas, is a fantastic source of plant-based protein and dietary fiber, which helps in digestion and keeps you feeling full. The added fresh vegetables like celery and herbs contribute vitamins and minerals, making this meal not only satisfying but also nourishing. The use of mayonnaise can be customized to lower-fat versions if desired, adding to its health benefits!

Absolutely! One of the best features of Smashed Chickpea Salad Lettuce Wraps is that the salad can be prepared ahead of time and stored in the refrigerator. It tastes even better after the flavors meld together for a few hours! Just keep the lettuce leaves separate until you’re ready to serve to maintain their crispness.

There are so many delicious variations you can try with Smashed Chickpea Salad Lettuce Wraps! You could add diced bell peppers for added crunch, toss in some chopped avocado for creaminess, or even mix in some spices like cumin or paprika for a flavor twist. The versatility of this dish means you can tailor it to your taste preferences or whatever ingredients you have on hand!

Yes, Smashed Chickpea Salad Lettuce Wraps are perfect for meal prep! The salad can be made in advance and stored in an airtight container for several days. Just be sure to keep the Bibb or butter lettuce leaves separate until you’re ready to eat to keep them fresh and crisp. This makes it easy to grab a quick meal during a busy week!

Conclusion

Smashed Chickpea Salad Lettuce Wraps are a delightful blend of flavors and textures, providing a fresh and healthy meal option. They’re not only easy to prepare but also customizable, making them perfect for any occasion. I encourage you to try making this delicious wrap; your taste buds will thank you!

Smashed Chickpea Salad Lettuce Wraps

Craving something fresh and healthy? Try these Smashed Chickpea Salad Lettuce Wraps. Packed with protein and bursting with flavor, they are a perfect easy weeknight dinner. Enjoy the crispness of lettuce with a creamy chickpea filling that’s sure to satisfy!

Print Recipe Pin Recipe

Prep Time 15

Total Time 15

Servings: 4 servings

Course: Salads

Cuisine: American

Calories: 250

Ingredients Equipment Method Notes

Ingredients

2 cans chickpeas drained and rinsed
2 medium celery ribs minced
1/4 cup scallions finely chopped or red onion
1/4 cup mayonnaise
3 tablespoons lemon juice fresh
sea salt
pepper
1/4 cup chives snipped fresh
1/2 cup parsley chopped fresh
12 large Bibb or butter lettuce leaves

Equipment

Chef's Knife
Whisk
Mixing Bowl
Wooden Spoon

Method

In a large bowl, using a potato masher or large whisk, coarsely smash most of the chickpeas (some of the chickpeas might still be whole, which is good).
Add the celery, scallions or onion, mayo, and lemon juice to the chickpeas and mix well. Season generously with salt and pepper. Stir in the chives and the parsley.
Spoon the chickpea salad into the lettuce leaves and serve.

Notes

Storage: Store any leftovers in an airtight container in the fridge for up to three days.
Freezing: It’s not recommended to freeze this dish, as the texture will change.
Pairing: Enjoy your wraps with a side of fresh fruit or a light soup for a complete meal.
Customization: Feel free to add diced bell peppers or avocado for added flavor and nutrition.
Serving suggestion: These wraps are amazing as an appetizer or light lunch option.